Fitball for pregnant women the size of the ball. Ball exercises before childbirth

Gymnastics for pregnant women with a fitball ball in pictures

During pregnancy, light exercise will not hurt at all. For example, gymnastics for pregnant women using a fitball is a very gentle and enjoyable way to keep in great physical shape! The set of exercises is presented by the fitness instructor for children and expectant mothers Ekaterina Leonova.

Gymnastics on a fitball is a great option for pregnant women who want to stay in good physical shape.

The fitball is a handy fitness device. When a person sits on such a ball, the spinal column is correctly aligned, the load is removed from the spine, the back muscles relax, the work of the respiratory and cardiovascular systems improves, and blood circulation is activated.

It is useful not only to do exercises on the ball, but also to just sit on it instead of a chair.

Each exercise is performed 3-4 times.

Talk to your obstetrician / gynecologist before exercising.

Warm up

I. p.: Sitting on the ball.
Bend forward with your arms outstretched in front of you, then straighten up and raise your arms up and slightly to the sides (it is not recommended to hold your hands directly above your head for pregnant women!).

For relaxation

I. p.: Sitting on the ball.
Bend forward with your elbows on your knees. In this position, the back relaxes well.

Side turns

I. p.: Sitting on the ball, arms are extended and lie on the ball.
Turn to the right, put your left hand behind your right leg. Fix the position. Then do this exercise facing the other way. It stretches your back muscles well.

Leg bends

I. p.: Sitting on the ball, legs are bent at the knees and stand on the floor.
Extend your right leg, resting it on the heel. Reach out to her with your whole body, touching the toe with your hand. Do the exercise the other way.

Squats

I. p.: Standing, right foot forward, left back, left hand holding the ball.
Bend your left knee (with your left hand resting on the ball) and straighten again. We do the same in the other direction.

Side bends

I. p.: Sitting on the ball, the right leg is set aside.
Stretch your right hand toward your right leg. Return to starting position, follow to the other side.

Roll the ball

I. p.: Standing, back bent, hands rest on the ball, feet shoulder-width apart.
Fingering with our hands, roll the ball forward, then go back. This exercise is very beneficial for the back muscles and shoulder joints.

We lie on the ball

I. p.: Sitting on the ball.
Try to lie with your back on the ball with your feet slightly apart. This exercise relaxes the back muscles well and strengthens the legs.

"Active sitting"

I. p.: Sitting on the ball, hands on hips.
Let's try to ride the ball: with springy movements we move on the ball first back and forth, then left and right and, finally, we perform circular movements.

Hold the ball

I. p.: Standing, the ball is in outstretched hands.
While squeezing the ball in your hands, try to bring it as close to you as possible, and then move it away from you again. This exercise strengthens the muscles of the back and arms well.

How to choose a ball for practicing fitball?

When buying a ball, pay attention to its size. You can check if the ball suits you as follows: sit on it with your feet next to it. The resulting angle between the thigh and lower leg should be 90-100 degrees. If you do not have the opportunity to try on the ball, adhere to the following rule: for women with a height of 152 cm, a ball with a diameter of 45 cm is recommended, for a height of 152 to 165 cm - 55 cm, for a height of 165 to 185 cm - 65 cm.

Buy fitballs in stores, not in markets, otherwise you run the risk of encountering a fake: such balls are inferior in their properties to quality products and may have a poisonous smell of rubber.

Do not store the fitball near batteries and heating devices, on the balcony in winter, near piercing objects.

To inflate the fitball, you will definitely need a pump.

Video. ball exercises for pregnant women

An "interesting position" is not a disease. If the gestation period proceeds without complications, then the expectant mother is shown activity. The best time for this starts from the 14th week: there is no toxicosis, the stomach is still small, the risks of abortion are minimal. Exercise during pregnancy in the 2nd trimester will help restore vigor and improve well-being. The main thing is to know how to do it right and not overdo it with loads.

Care should be taken when playing sports

Workouts are the key to the well-being of the expectant mother. It is recommended to start practicing from the fourth month. By this time, the body was accustomed to the stresses associated with bearing, toxicosis disappeared, hormones stabilized. No wonder the middle of pregnancy is called the "golden time". A woman expecting a baby has the strength for new achievements. A pregnant woman may not be afraid for her baby: from the 14th week, the risks of miscarriage are reduced. It's time for training that will help improve your well-being and prepare you for childbirth.

Simple physical activity eliminates many problems. Doctors note the positive effect of training on the entire body of the expectant mother. From moderate loads, all organs and systems begin to work better. Exercise triggers metabolic mechanisms and increases the body's protective functions. Special exercises:

teach to breathe correctly;
prepare the skin for the upcoming stretching due to the growth of the abdomen;
help keep weight under control;
strengthen the muscles involved in labor;
improve the work of the cardiovascular system;
normalize blood pressure;
relieve stress from the spine and reduce pain in the back;
relieve swelling of the legs.

Women who did not forget about gymnastics, being in an "interesting position", quickly return to prenatal form after the birth of a baby. Exercise allows you to get rid of anxiety, exclude the possibility of developing prenatal depression.

Contraindications to physical activity

Although gymnastics for pregnant women in the second trimester is useful, it is not shown to every woman. Physical education should be avoided when:

It is worth excluding the load if past pregnancies ended in miscarriage. You can not do gymnastics with severe edema. The presence of alarming discharge is a reason to postpone classes until the reason for their appearance is clarified. For hemorrhoids, varicose veins, anemia and problems with blood pressure, some exercises are prohibited - they can aggravate the situation. In this case, the complex is selected together with a specialist.

It is better to talk to your doctor about the possibility of training. In the absence of complications, the doctor will support the desire of the expectant mother to do gymnastics: often doctors themselves insist on moderate exertion if there are no contraindications.

Permitted and prohibited types of training

yoga classes;
fitball exercises;
special gymnastics;
fitness for pregnant women;
pilates;
breathing exercises;
water aerobics.

Aqua aerobics is very useful

When choosing the type of training, you need to focus on the characteristics of the course of pregnancy, the presence / absence of chronic diseases, the general well-being of the woman. Classes should not last more than half an hour. If the state of health allows, training should be supplemented with long walks in the fresh air. This will only improve the well-being of the expectant mother.

There are a number of exercises that are prohibited in the "interesting position". These include those where it is required:

jump intensively;
pump the press;
balance on one leg;
run;
lift weights.

Pregnancy (even its "golden period") is not the time for extreme. You will have to give up risky sports before giving birth. The main rule of training is maximum safety and maximum benefit.

Doing it right

Choosing an activity is only the first step. You need to know how to properly perform exercises for pregnant women, because the "interesting position" entails a lot of nuances. Regardless of the type of training chosen, you need to remember about the smoothness of the movements. Many exercises for pregnant women involve twisting and swinging the limbs. But expectant mothers often forget that active dynamics and sharpness are prohibited. As well as lifting weights is prohibited, which must be taken into account when using equipment.

To make your workouts comfortable and safe, you should follow these recommendations:

Put on a bandage. The belly after the 14th week is noticeably rounded, and towards the end of the second trimester it is difficult to do without support.
Choose sports underwear. It will provide support for forms, which will increase by this time, and guarantees comfort.
Monitor your pulse. With a rapid heartbeat, oxygen access to the fetus decreases.
Perform exercises where you need to lie on your back to a minimum. In this position, the vena cava is pinched, which limits the baby's oxygen.
Take a break between sets.

Forcing yourself to exercise is not worth it. Classes should evoke positive emotions. If you feel unwell, the workout should be postponed until the best time.

If you feel unwell directly during the exercise, you need to stop training.

Simple home gymnastics

A pregnant woman can ensure her well-being by performing simple home gymnastics. It is better to do it in the morning, it will give strength for the whole day. Be sure to warm up before exercising. You can do it like this:

Each warm-up element must be repeated several times. After the preparatory stage, it is important to take a break (just a minute's rest), and then perform a simple set of exercises for pregnant women, aimed at working out different muscles:

Sit down. Place one palm on the other. Align the location of the elbows with the pectoral muscles. Press with one palm on the other. Change pressing and "passive" hands.
Lie on your side, stretch your arms forward, folded on top of each other. Slowly make body turns, moving the hand on top of one hundred and eighty degrees.
In a seated position, bend your legs under you, place your buttocks on them. You need to spread your knees so that your stomach fits comfortably between them. Smoothly make deep bends forward.
Sit on the floor with your legs extended. Bring your hands back, lean on them. Repeat: Bending the knees - side spreading - straightening - bringing together.
Standing on all fours, tilt your head back. Inhaling, bend your back smoothly; exhaling - bend, tilt your head parallel to the floor.

Home gymnastics can be supplemented with any exercises recommended for expectant mothers. Previously, it is worth finding out if a particular exercise has contraindications. If in any doubt, you should consult your doctor.

Fitball lessons

In the 2nd trimester, there is an active growth of the fetus. This puts additional stress on the spine. The load is felt more and more every week. Therefore, it is important to include in the complex a special "unloading" exercise for pregnant women in the 2nd trimester.

Fitball helps with back problems

It is best to unload the back using fitball exercises. This inventory will become your best friend during the period of gestation and after childbirth. What exercises can you do on it? Fitball gymnastics consists mainly of such elements, where the starting position is "sitting on the ball". Conveniently settling on a fitball, you can do:

head tilts to the sides;
turns of the torso with arms spread;
hand bends for connecting the shoulder blades.

Additionally, you can use lightweight dumbbells. Exercises with such equipment work out the chest muscles well. For the legs and buttocks, you will have to change position: lie on the floor, legs - on the fitball. The most popular exercise from this position is rolling the ball in a circular motion with the legs. This helps to improve venous outflow. This way you can get rid of the problems familiar to many pregnant women: discomfort caused by varicose veins, swelling of the legs.

To make fitball exercises comfortable, you need to change the starting positions, take breaks between approaches. Before starting the lesson, you need to warm up.

Yoga in the second trimester

Being in an "interesting position", you can do yoga. Many postures in yoga (asanas) are aimed at strengthening the pelvis, back, abdomen, which is important for subsequent labor. In her training plan, the expectant mother should include exercises that increase the elasticity of the pelvic ligaments and muscles. Having trained them, you can hope for an easy delivery.

If a woman did not practice yoga before conception, then it is better to practice asanas under the guidance of an instructor. However, if you approach this issue wisely, then you can choose simple poses that are safe to perform at home. For example, you can repeat the following exercises:

You need to sit on a hard surface, cross your feet, bend your knees. Keeping your hands above your head, lower yourself from this position onto your back until it stops.
Sitting on the floor, spread your legs apart. Bend them, pull them up to the buttocks, lower them.
Sit down, stretch your legs, connecting them. The palms are near the thighs, with the fingers pointing towards the heels. You need to raise your spine, keeping your head and neck straight.

Pregnant women should also take a closer look at yoga because when performing asanas, the emphasis is not only on movement, but also on breathing. This contributes to the productive work of the lungs, thereby improving blood circulation, the baby receives a sufficient amount of oxygen.

Breathing exercises

In combination with physical exercises, breathing can be done. These are best done before actual training. Respiratory gymnastics can become an alternative to the traditional one if there are contraindications to physical activity.

If you master breathing exercises, then the ability to breathe correctly will help with contractions. With the help of breathing, you can reduce pain from contractions, speed up the attempts, or vice versa, delay them.

Ideally, a trainer should show the basics of breathing practice. One lesson is enough, after the exercise it can be easily repeated at home.

In the 2nd trimester, you can perform the following complex of breathing exercises daily:

Simulate dog breathing. To do this, you need to breathe quickly through your mouth and nose at the same time. The upper part of the chest should rise.
Chest breathing. You need to put your palms over your chest. The fingers should connect. When you start breathing, watch your fingers. With proper chest breathing, they should separate on inhalation (long) and return to their original position on exhalation (short).
Abdominal breathing. Lie on your back. Listen to your natural breathing rhythm. Change it so that the abdominal muscles are involved during inhalation and exhalation. However, it is important not to overextend them. Remember that it is not recommended for the expectant mother to lie on her back for a long time, therefore literally a minute is given to the exercise. After a while, you can repeat.

Having made the decision to engage in physical activity with the onset of the 2nd trimester, pregnant women should listen to useful advice:

Choose those exercises that are comfortable for you. There are a huge number of them, "yours" will certainly be found.
Work all muscle groups. If you can't develop a complex on your own, an exercise therapy doctor will come to the rescue.
Don't overdo it, don't experiment, safety comes first.
Always focus on how you feel.
Follow the doctor's recommendations: if loads are not allowed, you should not risk it.

A balanced approach to physical activity can help a pregnant woman feel better and improve her mood. Exercise will also be beneficial when the day of birth comes - everything will go easy.

Monitor your diet, avoid physical and emotional stress, get plenty of rest and think about pleasant things - every pregnant woman hears such advice literally every day. However, minor physical activity is still needed. These loads include exercises on a gymnastic ball, known as "fitball". Let's take a closer look at the features of such fitness for pregnant women and talk about the sets of exercises developed for each trimester of pregnancy.

Why are fitball exercises useful for pregnant women?

Fitball is a special big ball for fitness training. Practically everyone can do it. The initial reason for its creation was the search for optimal gymnastics options for pregnant women. As a result, complexes of exercises on a large gymnastic ball were developed.

Did you know? This sports equipment is also called gymnastic, orthopedic, fitness balls, and anti-stress balls.

Gymnastics with fitball is a source of benefit for a woman's body in position.

Such activities contribute to:

strengthening the nervous system, relieving stress and completely relaxing the body;
decrease muscle blockages;
improving metabolism;
stabilization of the spine, as well as reducing the load on it;
improving blood flow (which is useful for the nutrition of the fetus, prevents stagnation of venous blood, and, accordingly, the formation of hemorrhoids), as well as the work of the heart, blood vessels, internal organs, and the respiratory system;
strengthening and toning the muscles of the abdomen, lower back, back, chest, legs;
relieving back pain, which is especially important for pregnant women;
improving posture;
just before childbirth, an orthopedic ball helps to open the cervix and relieve labor pain;
vibrations and vibrations of the ball have a beneficial effect on the intestines, stomach, adrenal glands.

Contraindications

The list of contraindications for exercising on an orthopedic ball is much less than the list of advantages, but there are still risks.
Exercises on fitball are contraindicated in the following pathologies:

the presence of a risk of termination of pregnancy or premature birth (women should be especially careful in the 1st and 3rd trimesters);
increased uterine tone;
improper location of the fetus;
severe spinal diseases;
isthmic-cervical insufficiency;
if the expectant mother suffers from kidney disease, pneumonia or heart disease.

Did you know? The homeland of fitball is Italy and Switzerland. It was there, in about the second half of the twentieth century, that the anti-stress ball appeared, which quickly won the hearts of both doctors and their patients.

How to choose the right ball

When choosing sports equipment for classes while waiting for a child, it is important to familiarize yourself with the recommendations of doctors and trainers:

The best place to buy fitball is in specialized sports stores, in order to avoid purchasing low-quality products. In the markets, they can offer a fake that can burst during class, and this is fraught with the possibility of injury to a woman.
Go for a sturdy ball with a smooth surface with virtually no seams.
The ball must be included with the pump. The fact is that in the process of exercising, the fitball can go down a little, and a pump is needed to inflate it again.
Focus on models that can withstand a weight of 150 kg (optimal - 300-500 kg), since your husband may reveal a desire to keep you company.
Don't be tempted by low inventory prices. Cheap balls are usually of poor quality. First, they can burst and their service life is short. And, secondly, the cheap rubber that is used for their manufacture often has a pungent, poisonous odor.
The diameter of the ball can be 45–75 cm. Its size must be chosen depending on the height of the woman. If it is less than 152 cm, buy a ball with a diameter of 45 cm. With a height of 152–156 cm, the optimal diameter is 55 cm. For women with a height of 165–173 cm, a diameter of 65 cm is suitable. And for those who are taller than 173 cm, doctors recommend a diameter of 75 see These parameters may fluctuate, it all depends on how comfortable a woman will feel in such an inventory.

How to choose a fitball: video

Important! To ensure the correct size of the fitball, sit on it and bend your legs so that the angle is 90 °. If your feet are loose on the flooris your size.

A set of exercises during pregnancy

The set of exercises with fitball has its own characteristics in each trimester of pregnancy. The general rule unites the classes: each workout should be preceded by a small exercise (warm-up). It is important for warming up muscles and preparing the body for even minor, but loads.

Let us consider in more detail the features of the exercises for each period of bearing a child and the technique of their implementation.

In the 1st trimester

Be sure to agree on the decision to practice fitball with your doctor. In the first period of waiting for a crumb, it is important not to overload the body and not to forget about rest.
The set of classes for this stage includes the following:

Sit on the ball and twist your pelvis in a circle in different directions, about 10 times in one direction and 10 times in the other direction.
Sitting on the floor in a Turkish fashion, stretch your arms up over your head, placing the fitball on them. Try to make circular movements with your torso clockwise, then in the other direction. The main rule of this exercise is perfectly flat posture.
Sitting on the floor, hold the fitball between your legs and do the following movements: alternately squeeze and unclench the ball with your feet (about 20 times).
If the belly is not yet enlarged, try to lie down on the equipment, resting your feet on the floor, and slowly roll on it from the lower abdomen to the chest and vice versa.
In a sitting position, bend in different directions. At the same time, remember that the back should be perfectly flat, the legs should be shoulder-width apart, and the arms should be in different directions. You only need to bend over during exhalation. One approach includes 10 inclines (2 approaches are recommended).

Important! Keep track of the training time, it should not exceed 10 in the first trimester-15 minutes. Optimal time- 8 minutes. Be slow and fluid in your movements. Jumping and stretching are strictly prohibited.

Exercises on fitball in the 1st trimester: video

In the 2nd trimester

The best time to train is 12-14 weeks. During this period, the woman's condition is normalized and the attacks of toxicosis decrease. Each movement is recommended to be done about 10 times, 2-3 approaches. Exercises during this period are aimed at training the muscles.

In a sitting position on the ball, place your hands on your shoulders and in turn align them in front of you. In this case, you should move forward a little with the fitball. The main rule is a perfectly straight back.
The back bend exercise is also done while sitting on the ball. It consists in the fact that, by removing the arms, bring the shoulder blades as much as possible, bending back a little.
The set of exercises for this period includes turns. They are done sitting on your heels. Keep the inventory in outstretched hands. Rotate the chest to the left (while inhaling), doing the same manipulations with the fitball in your hands. After returning to the starting position (on exhalation), turn to the right.
Lie down on the floor and hug your wayward simulator with your bent knees. After that, tilt your legs to the right and left, but at a slight angle so that your abdominal muscles do not strain. In a similar position, you can do another exercise: here you need to tilt your legs in turn and place them back on your inventory.
Sitting on the ball, spread your legs in different directions, and rest your hands on your inventory. Try to lean to the left as much as possible, then to the right. In this case, you need to balance your legs and arms to maintain balance.

Important! For this stage of pregnancy, exercises on the abdomen are contraindicated, and those that are accompanied by large loads on the back.

Exercises for pregnant women 2 and 3 trimester: video

In the 3rd trimester

In the last period of pregnancy, carefully monitor your health and listen to the signals of the body. You can not overload, it is better to do less exercise, but do them regularly.

Here are examples of what can be done if there are no contraindications:

Lie on your side with your head on your arm. One leg is bent at the knee, the other is placed on the anti-stress ball. Roll your foot to the crotch area while bending your leg.
Sit on the ball and try to breathe like a dog, shallowly.
Having taken a comfortable position, sitting on the fitball, alternate contraction and relaxation of the vaginal muscles.
Standing perfectly level, place one foot on the ball and easily move your foot with the ball in a circle. Then do the same with the other leg. If you find it difficult to maintain balance, you can hold onto the support with your hands.
Take the ball in your hands and raise it over your head, then move your arms with the ball back a little, while taking turns putting back then the right and then the left leg.
Do an exercise called "rolling" with support on the wall. The ball must be clamped between the back and the wall and slowly lower down (while rolling the fitball) until the legs are bent at the knees at an angle of 90 °. Then climb back up.

Important! If you have the slightest deterioration in your health, contact your doctor immediately.

Exercises on fitball in the 3rd trimester: video

Lesson rules

There is a list of rules that a pregnant woman must adhere to when she decides to do exercises on a gymnastic ball:

It is recommended to conduct trainings in a special center under the guidance of experienced specialists.
If you decide to study at home, then for this, choose the most spacious room, remove sharp and cutting objects from it that can pierce the ball.
Beginners are advised to place towels around the ball at the base to avoid falls in case of loss of balance.
It is important that breathing is moderate during exercise and balancing on the ball.
Make sure that your inventory does not overheat, so that it does not lie close to heaters or in the open sun.
If your health has worsened (the temperature has risen, your head is spinning, your stomach hurts, you feel nauseous), it is strictly forbidden to practice.
You can not overload the body: exercise should be moderate.
It is important to monitor your heart rate and pulse rate.
It is recommended to train in the morning or in the evening, before bedtime.
In the 1st and 3rd trimesters, the duration of training can be 10-15 minutes, in the second - up to 30 minutes.
If you did fitball before pregnancy, then forget the exercises that you did. A woman in a position is strictly prohibited from performing complex gymnastic exercises - only the recommended set of exercises.

So, fitball can be called the optimal fitness equipment for pregnant women. Classes on it will help you properly prepare for childbirth and train muscle groups that will be involved in the delivery process. The main rule of such training is to strictly coordinate them with the doctor and choose the right set of exercises, provided that the pregnancy proceeds without problems.

Expectant mothers often think about how to make the upcoming birth easier with physical fitness. And these are the right thoughts, since the birth of physically prepared women is easier, and the body recovers faster.

Fitball (large fitness ball) for pregnant women is very popular due to its convenience and practicality. Exercising with a large ball helps to strengthen the muscles of the press, pelvis and perineum, relieve stress from the spine. With the help of a fitball, you can easily learn exercises that will benefit you and your baby. Gymnastics on a large rubber ball improves blood circulation, affects metabolism through vibration and shock absorption during exercise.

In this article, you will find a fitness ball exercise program for each of the 3 trimesters with a detailed description, pictures, videos, as well as useful tips and tricks.

Being pregnant is a big responsibility, and it is necessary to monitor the health and physical condition of the body. It is not recommended to perform sports physical activity if:

You are in early pregnancy.
The uterus is in high tone.
Isthmic-cervical insufficiency, etc.

Before starting classes, be sure to consult with your gynecologist. Only after the official permission of the doctor, you can start sports training for pregnant women.

We select fitball

First, let's choose the right fitball size. It's simple: the diameter of the ball depends on your height:

Height (cm)	Ball diameter, (cm)
153 and less	45
153-165	55
165-185	65

Test the ball in the store: in a sitting position, your feet should be on the surface with your whole foot, and your knees should be 10 cm below your hips - the fitball fits. Now we turn to the set of exercises.

Activities in the first trimester

When the embryo begins to develop (period 12-14 weeks), physical activity on the abs is prohibited and dangerous, as it can provoke a miscarriage! During this period, it is better to engage in beneficial breathing exercises and development of the thigh muscles.

Respiratory exercise

Chest breathing. Sit on the floor or rug and bring your legs together. Inhale deeply through your nose, when your chest is full, exhale slowly.
Four-phase breathing. The peculiarity of the exercise is that you need to inhale and retain air with a different period of time. Within 3-5 sec. inhale slowly through your nose, hold for 2-3 seconds and exhale slowly.
Diaphragmatic breathing. The main feature is correct inhalation. Place your hand on your chest, the other on your stomach. Take a deep breath through your nose, your ribcage drops and your belly rises. Exhale slowly.

For the development of the internal muscles of the thighs and shoulder girdle, we recommend watching the video - "Exercises for pregnant women 1 trimester":

Activities in the second trimester

The second trimester of pregnancy is the most favorable for exercise on a gymnastic ball. The period of early toxicosis is left behind, the risk of miscarriage is quite small and expectant mothers are in a favorable psychological state in anticipation of a miracle.

Most physical activity in the 02 trimester is aimed at strengthening the muscles of the perineum and thighs, which is especially important, since it will avoid urinary incontinence in pregnant women who give birth again. Here comes to the rescue famous exercises called "Kegel Exercises"... They allow you to feel the multi-layered pelvic muscles, which are responsible for the position of the baby's head. Exercise strengthens your pelvic floor muscles.

Please consult your doctor before attempting these exercises during pregnancy. There are some contraindications.

You shouldn't do Kegel exercises if:

discomfort when performing;
gestosis;
uterine bleeding and other adverse signs.

The Kegel charging system uses the muscles of the vagina and anus, alternately tension and relaxation.

Classes are performed on the empty intestines and bladder. Like all physical activities, start Kegel exercises with minimal stress, so at the initial stage, do the exercises lying down, later you can do it while sitting or standing.

To understand the technique of performing Kegel exercises, try stopping the urination process - this action contracts muscle groups - they are the ones who need to be trained!

Gymnastics is designed to develop flexibility and plasticity, therefore, when exercising, carefully monitor your feelings. To achieve maximum results, gymnastics should be performed regularly. Let's get started!

Kegel exercises

Retention

Lie on your back, for convenience, you can rest your head on a flat pillow. Take a pose as during childbirth: spread your legs bent at the knees to the sides. Relax your body and now squeeze the muscles of the perineum, hold for 10 seconds, then relax. Repeat 8-10 times. Increase the number of repetitions with each workout, reaching 30.

Wave

Take a horizontal position, raise your legs on the fitball (chair, bed). Now contract the muscles of the vagina, then the anus, and relax in the opposite direction. This exercise is done at a fast pace.

Elevator

Sit comfortably on a soft surface. Squeeze the vaginal muscles, hold for 2 seconds, then squeeze even harder, then even harder. When you reach maximum compression, unclench your muscles alternately.

Diva

Take a sitting position and bend your knees under you so that your buttocks are placed on your heels. Slightly tightening your abs, lift your hips. While in this position, squeeze the intimate muscles and hold for a few seconds, then relax and lower your hips. Do the exercise 6-10 times.

Achilles tendons

From a standing position, place your feet 2 feet wide. Keep your back straight. Squat down without lifting your heels off the surface. The lesson is aimed at stretching the Achilles tendons.

For insurance, ask family or friends to help you with this activity. Also, you can do it with a wall.

Kegel exercises will not take long, but will be very beneficial for your body. Charging can be done on a fitball, couch, or even while cooking. We recommend watching the video:

A set of exercises with fitball

Breeding the forearms

Sit on the ball with your back straight.
Hands bent at the elbows, press to the body, palms look up.
While exhaling, spread your forearms, elbows pressed to the body.
Reduce the shoulder blades as much as possible.
Inhaling, return to the starting position.

Do the exercise 3 sets of 10 times.

This exercise is aimed at developing the muscles of the chest, shoulder girdle. Significantly reduce the likelihood of stretch marks in the chest area.

Attention! The technique for performing the entire complex is smooth and without sudden movements.

Side bends

Sit on the ball, spread your feet wide, spread your knees.
Raise your arms and straighten your elbows.
Lean to the right and left alternately, through the point in the middle.

Perform: 3 sets of 8-10 times.

In this way, you develop, stretch and strengthen the oblique muscles of the knitting needles, as well as engaging the abdominal muscles. This comfortable leg position allows you to stretch more and strengthen your inner leg muscles.

Raises of feet

Sit comfortably on the fitball, place your feet on the floor so that your feet are completely touching the floor - this is the starting position.
Raise your feet on toes, and then on the heels, alternately replacing.

Secure the exercise with 3 sets of 10-15 times.

Ball turns

Sit on the big ball more comfortably, and take the small one in your hands.
Raise the small ball to chest level and squeeze it, shoulders are lowered, the distance from chest to ball is 20 cm.
Squeezing the ball, move your arms from side to side, forming a right angle with your forearms.

Tip: Control your shoulders, they should be parallel to the floor and stay in line.

Do not forget about the muscles of the chest. This exercise is aimed at strengthening those. Beautiful breasts after childbirth are guaranteed thanks to the compression of the small ball and the tension of the pectoral muscles.

We also recommend watching a useful video "Exercises for pregnant women in the 2nd trimester":

Activities in the third trimester

The third trimester is the period of preparation for the upcoming birth. You need to exercise every day, but don't overdo it! Eliminate tricky elements and keep charging to the safest option. In the third trimester, you can do the same exercises as in the second. For a change, you can dilute with new elements.

Remember! If this or that sports load is uncomfortable, refuse to do it!

Additional exercises for the 2nd trimester

Abduction of hands

Sit on the fitball, extend your arms in front of you parallel to the floor.
Bend your left arm at the elbow and pull it back so that the shoulder blade is close to the spine.
Return your left hand to its original position, repeat the exercise with your right hand.

Perform 3 sets of 10 times.

We reduce the intensity of actions aimed at the tummy, take care of the hands. Keeping the correct technique as shown will strengthen your arms and back muscles.

Flexion bends

The back is straight, the arms are extended and shoulder-width apart, parallel to the legs.
Exhale, bend your elbows and lower your body 45-60 degrees relative to the floor.
Bring your shoulder blades together without lifting your shoulders up.
From this position, while inhaling, straighten your arms, while exhaling - bend.

Repeat 3 sets of 10-15 times.

Tilting the torso allows you to actively engage the muscles of the back and lumbar spine, which is especially important for the upcoming process of giving birth to a baby and avoiding back pain.

Remember to relax more often as you workout.

Educational video "Exercises for pregnant women 3 trimester":

Don't forget about a simple warm-up:

head turns, you can sit, leaning on the fitball, or you can stand;
body turns to the right and left while sitting on a gymnastic ball;
warm-up of the shoulder girdle and leisurely walking in place (better walking in the fresh air);
alternate bending of arms with light weight (dumbbells 1 kg., bottles of water 1 l), etc.

Make sure that the exercise does not cause an increase in the tone of the uterus, if you begin to feel discomfort while performing this or that exercise, stop performing it.

A special effective exercise for pregnant women strengthens the female body and prepares for childbirth and provides a charge of good mood, which is also important for the development of the unborn child.

A physically prepared body is disposed to a quick process of losing weight after childbirth!

During pregnancy, you should not give up physical education, because an active lifestyle has a positive effect on the health of both mother and baby. The main thing is to choose the right time and what to do. The best time for activity is the 2nd trimester, the optimal sport for pregnant women is light gymnastics, for example, fitball classes. How to Exercise? How are these activities useful? Let's talk.

If earlier pregnant women were advised to forget about any activity for nine months, now it has been proven that physical inactivity negatively affects the course of pregnancy and subsequent childbirth. Therefore, if there are no contraindications, then maintaining your physical shape is not only possible, but also necessary. Choose light, gentle gymnastics, and then training will only be beneficial.

The optimal time to resume activity is the 2nd trimester, ideal for pregnant women training on fitball. Why second trimester and why gymnastic ball? Let's figure it out. In the second trimester, toxicosis disappears, the expectant mother feels much better, which means she can do gymnastics. It has been proven that vibrations during exercise with a gymnastic ball improve metabolism and blood circulation of internal organs, relieve the spine. Training using a fitball helps to strengthen those muscles that are actively working during childbirth. This is a kind of preparation for labor, it will be easier for a trained body to cope with difficulties at the moment the baby is born.

There are a number of contraindications for exercising with a gymnastic ball (for example, orthopedic pathologies of the expectant mother, high tone of the uterus), so it is better to consult a gynecologist before starting training.

The 2nd trimester is optimal for performing exercises on a fitball, however, it is important to remember that in pregnant women at the beginning of the trimester, the uterus is significantly enlarged, therefore it is recommended to use a bandage during exercise until 18 weeks: it will reduce the load. You can play with the ball at home, today it is easy to find specialized videos on the Web. If you are not sure that you will be able to correctly perform the exercises on the video lesson, then contact the trainer or ask your doctor for a referral to classes for pregnant women in the exercise therapy office.

The 2nd trimester is the preparation time for childbirth, so when choosing exercises for pregnant women, pay attention to those that develop the "necessary" muscles. For example, you can use the following set of exercises:

Sitting on a fitball, tilt the pelvis in one direction and then in the other direction. Repeat the exercise ten times.
Sit on the ball. Roll the fitball back and forth with a pelvic motion. Repeat the rolls ten times.
Connect the previous two movements (deflect the pelvis and roll the ball). When performing this exercise, the fitball should describe a circle. Watch your feet: they should not come off the floor.
Alternately straighten and raise your legs while sitting on the ball. Make rotational movements with the ankle joint.

Learn to relax using a fitball: kneel next to the ball, lie on your chest, hug the fitball with your hands, relax your back as much as possible. Relaxation Exercise Helps Improve Placental Circulation

Today there are gymnastic balls in many maternity hospitals, they are used in between contractions, which significantly reduces pain. But for this you need to know what to do with the fitball, so get to know the ball in advance - this will make your childbirth easier.