Gymnastics in the last trimester of pregnancy is of particular importance - in order for childbirth to be safe and as little painful as possible, the muscles of the uterus must be strengthened and more flexible. In addition, gymnastics will reduce the stress on the spine muscles associated with lifting the belly. We recommend the exercises to pregnant women who were unable to participate in childbirth classes.

Gymnastics in the last trimester of pregnancywill also improve the back muscles and reduce their tension. It will be very useful for them, because as the belly grows, the center of gravity of the pregnant body changes - so in order to maintain an upright posture, the expectant mother constantly tightens the muscles around the spine. When you are expecting a baby, you shouldn't put too much pressure on your body. Therefore, allexercisesmust be performed until we feel tired. Body shocks should also be avoided, therefore jumps, jumps, etc. are excluded. We always finish the training with relaxation and breathing exercises. While exercising, you need to breathe freely. The exhale should be twice as long as the inhale. Inpregnancythe body's need for oxygen increases, but breathing is difficult due to pressure on the diaphragm.

Pregnant gymnastics will strengthen the muscles of the thighs, buttocks and uterus

Relaxing the muscles of the thighs and buttocks

Stand with your feet apart, with your feet slightly wider than your shoulders, and point them outwards. Place the right one on your toes and do a squat, keeping your knees outward and putting your weight on both legs equally. If this is too hard for you, you can rest your entire foot on the floor. As you straighten out, firmly tense the inner muscles of your thighs and buttocks. Repeat the exercise approx. 12 times, and then change the leg.

Thigh muscle stretching

Stand astride, point your feet outwards. Slowly do a deep squat, making sure your feet are firmly against the floor. Spread your knees as you help your elbows. Leaning on your heels, shift your weight from one leg to the other. Hold this position for several seconds.

Relaxing the muscles around the pelvis

Stand with your feet apart, set your feet wider than your shoulders, bend your legs at the knees. Push your hips forward, tense your buttocks and abdominal muscles. Hold for about 2 seconds, relax and come back tothe starting position. Repeat 8 - 12 times.

Strengthening the pelvic floor muscles

Stand with your legs apart, bend your knees and place your hands on your thighs. Push your pelvis forward, arching your back in the lumbar region while inhaling through your nose. Exhale with your mouth as you return to the starting position. Repeat 12 times.

Relaxing the leg muscles

Stand straight with your legs apart. For several seconds, transfer the weight of the body from one leg to the other in a swinging motion, leaning mainly on the outer edges of the feet.

Stretching the inner thigh muscles

Lie on your back. Raise your straightened legs up, place your palms on the inside of your knees. Slowly stretch your legs as you press lightly with your hands on your knees. The lower back should be flush with the floor at all times. Repeat 8-12 times. The exercise can only be performed until the 34th week of pregnancy.

Relaxing the muscles of the lumbar region

Make a propped knee, put your knees hip-width apart and your hands shoulder-width apart. Push your pelvis forward and stretch your back in the lumbar region while inhaling through your nose. Then come back to the starting position while exhaling with your mouth. Repeat 12 times. In the same position, slowly circle your hips 4 times each way.

Strengthening the muscles supporting the reproductive organ

Support your knees so that your knees are pointing outwards and your feet are clasped together. Rest your arms on the floor and your hips facing up. Breathe in and then breathe out, tensing your pelvic muscles as if to lift them up, and then relax them. Repeat 4 - 6 times.

Improving the pelvic floor muscles

Lie on your back, bend your legs at the knees, and place your feet hip-width apart. The hands are resting alongside the body. Slowly lift your hips up, keeping your shoulder blades and feet firmly against the floor. Tighten your buttock muscles. Then slowly lower your body, placing your back first, then your hips on the floor. Repeat 8 times.

Gymnastics during pregnancy will reduce the stress on the back muscles

Relieving the muscles around the spine

Sit comfortably on a chair, rest your back on the backrest. Take the weights, bend your elbows slightly and point your palms towards the floor. Slowly raise your arms to the side to shoulder height, then lower slowly. Repeat 8 times in 3 series. Take 4 deep breaths in between each.

Torso stretching

Sit comfortably on a chair, your legs hip-width apart. Place your right hand on your left knee, and put your left hand on the back of the armrestchairs. Inhale and twist back over your left shoulder. Hold this position for 10 seconds, breathing freely, then return to the starting position. Repeat 3 times on each side.

Strengthening the arm muscles

Sit comfortably on a chair, rest your back on the backrest. Take the weights (maximum 0.5 kg) in your hands, straighten your arms and point your palms upwards. Slowly bend your elbows to tighten your muscles, and then straighten them just as slowly (muscles all the time tense). Repeat the exercise 8 times in 3 series. Take 4 deep breaths in between.

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Pregnancy