Training in the third trimester of pregnancy is used not only to prepare the body for childbirth, but also to relax the pelvic floor muscles. Exercises at this stage of pregnancy are performed with a gym ball, as this position relieves the reproductive system and is better for relaxation. Watch the video in which midwife and instructor Izabela Dembicka shows training for women in the third trimester of pregnancy.

Exercises in the third trimester of pregnancyare to prepare a woman to skilfully use her muscles during childbirth - so that it runs smoothly and without complications. Whiletraining in the second trimesterstrengthened the pelvic floor muscles, exercises at a later stage are aimed at making them more flexible and relaxed. In addition, they familiarize the future mother with the body reflexes that accompany the birth of the baby.

Watch the video in which midwife and instructor Izabela Dembicka shows training on the ball in the third trimester of pregnancy.

Important

Rules of training in the third trimester of pregnancy

Repeat the training at least 3 times a week. If the doctor has not found any contraindications for you and you feel well, you can even do it every day.

Most exercises should be repeated about 16 times, but if that is too much for you, you can reduce the number of repetitions. If you feel any discomfort or limitation, don't do anything against your body. Exercise to feel good and comfortable.

Correct position on the ball

While sitting on the ball, make sure that there are right angles at the hip and knee joints. Pay attention to the stability of the pelvis - do not tilt it either too much forward or backward; it should be in a neutral position, that is, one that does not cause discomfort in the loins and abdomen. Pull your shoulder blades together and lift your chest up.

Warm-up

As a warm-up, circulate your hips on the ball. Try not to get the whole torso moving, only the pelvis. Attach the circulation of the shoulders to the back. After a while, begin to make eight figures with your hips (continuing to warm your shoulders). As you exercise, focus on your movements to coordinate the movement of your hips and arms.

After approx. 2 minutes, stop and, inhaling, raise your arms up, and then lower them while exhaling.Repeat 3 times. Then bring your palms together in front of you and twist your torso with your head to the right and then to the left. Breathe in when you turn, and breathe out when you go back inside. Repeat 16 times on each side.

Exercises in the third trimester of pregnancy: pelvic rolling

During breaks between exercises, relax the pelvis by circulating freely on the ball.

While sitting on the ball, place your hands on your hips and, with the exhale, slide your pelvis forward as if you want to pull it under your belly button. Inhale, return to the neutral position of the pelvis. To stimulate circulation in the legs, add footwork: as the pelvis moves forward, climb on your toes, and place them on the heels when you come back. When pulling the pelvis underneath you, do not tense your abdominal muscles (do not "suck" the navel inward). Repeat 16 times.

Exercises in the third trimester of pregnancy: moving legs from side to side

While sitting on the gym ball, move your legs from side to side while keeping your balance. After a while, extend your elbows to the sides and bring your hands together in front of you - when exhaling, press them against you to feel the work of your chest, and when you inhale, relax. Do 16 repetitions.

Exercises in the third trimester of pregnancy: cradle

Imagine your pelvis is a cradle - swing it sideways while sitting on a ball. Make sure that the movement only affects the hips and pelvis, and does not involve the entire torso. Repeat a few times, then stop and, with an inhale, raise your arms above your head, while exhaling, lower it. The purpose of the exercise is to relax and loosen the pelvis.

Exercises in the third trimester of pregnancy: exercise preparing for childbirth (up to 36 weeks)

Pay attention if you do not tense your buttocks while doing the exercise - this is a mistake, because the aim of the exercise is to activate the muscles of the pelvic floor.

Close your eyes, shape your hands into a triangle at the bottom of your stomach. Inhale with your nose. Imagine exhaling with your mouth, sucking the ball into yourself through the muscles of your vagina and anus, while you are sitting on it while pulling your navel towards your heart. Try to exhale for about 3 seconds. Relax your muscles as you inhale. Repeat 16 times.

Exercises in the third trimester of pregnancy: exercise preparing for childbirth (after 36 weeks)

If you are over 36 weeks pregnant, do the same exercise as above but slightly modified. Adopt the correct posture when sitting on the ball. While inhaling for a moment, pull the muscles of the pelvic floor under you, on the exhale (which should last 3 seconds) relax the muscles of the vagina and anus. Concentrate primarily on the long exhale during which you should feelloosening of the pelvis. Repeat about 16 times.

Category:

Pregnancy