What exercises can be performed in the next trimesters of pregnancy? The period of pregnancy is divided into three trimesters. In each of them, it is allowed and advisable for a pregnant woman to exercise moderately - but certain rules should be strictly followed and, if necessary, consult a doctor. The presented exercises can be performed by he althy mothers - those whose pregnancy is normal with the symptoms typical of this state. However, if the state of he alth raises doubts - first consult your doctor about the possibility of performing specific exercises.

First trimester of pregnancy (1-3 months)

Exercising during this period of pregnancy is a great way to alleviate some pregnancy ailments and improve the well-being of the future mother, including susceptibility to stress. The rule of thumb when performing the training is not to exceed 140 heartbeats per minute - the best aerobics is calm, not causing increased abdominal tension, breathing exercises are recommended to correct posture defects, and a wide range of exercises for arms and legs.

When is it possible to exercise and what exercises can a pregnant woman do?

Source: Dzień Dobry TVN / x-news

Is it possible to do abdominal exercises when pregnant?

Source: Dzień Dobry TVN / x-news

Second trimester of pregnancy (4-6 months)

In the second trimester of pregnancy, expectant mothers usually feel better than at the beginning of pregnancy, so the benefits of exercising during this time include relieving back pain and preventing the development of diabetes. In the second trimester of pregnancy, the body's center of gravity is shifted forward (upper torso backward). This posture puts additional strain on the muscles of the back and abdomen. These changes may lead to pains in the sacral and lumbar spine - swimming during this period significantly alleviates these pains and relieves the joints.

After the fifth month, avoid lying down and exercising in the supine position - the uterus then presses against the portal vein, which makes breathing and blood drainage from the lower limbs difficult. Supported kneeling makes it easier to exercise, because pregnancy does not put any strain on the spine.

Third trimester of pregnancy (7-9 months)

Many pregnant women experience tiredness and back pain during this period. These ailments can be effectively relieved by regular, not too intense

He alth benefits: reducing stress levels, reducing the risk of diabetes and reducing back pain.

The most important at this stage of pregnancy are relaxation exercises that allow you to rest, concentrate and relax.

Exercising during pregnancy can be done with your back or legs against the wall, which will also relieve your spine and help you keep your balance. In the supine position, the pelvic lifting movement in combination with breathing exercises relaxes the spine, the back moves to the rhythm of the breathing, which increases the mobility of the spine, strengthens the pelvic floor muscles and strengthens the abdominal muscles in a very gentle and safe way. Remember that the spine should be positioned in physiological curves so as not to deepen any of them, especially lumbar lordosis.

Six weeks before giving birth, exercise in lying on your back is not recommended. The uterus then presses against the spine, causing pain, and the venous blood flow is worse, which can cause dizziness and stagnation in the legs. The exercises must be done slowly and smoothly - the rhythm of the breathing is important - exhale twice as long as inhalation. We train until we get tired - no longer!

Category:

Pregnancy