Sports in the first trimester. What physical activities are allowed. "Dangerous" signs, when they appear, you should stop any physical activity and consult a doctor

In fact, the concept of "don't shake the baby" is long outdated. Modern research prove that reasonable loads during pregnancy (not bodybuilding, of course) greatly facilitate the bearing of a child and have a beneficial effect on the health of both participants in the process. Moreover, the positive effect is only enhanced if you lead an active lifestyle from the very beginning.

An important study conducted by the Canadian University of Queens in 2011 proved that women who regularly exercised from the first trimester of pregnancy significantly reduced the risk of preeclampsia (a very severe and common complication) in the later stages. In addition, in physically active women, childbirth is faster by about 30%, and children almost do not suffer from hypoxia and slow heartbeat. “Within the first 12 weeks, you usually die of weakness and self-pity,” explains Melinda Nicci, prenatal fitness trainer and creator of the Prima Baby program. - And sport during pregnancy gives strength and contributes to the production of endorphins, hormones of joy, which are so needed during this period. In addition, the better your physical shape, the less excess weight dial."

But do not rush to the gym immediately after you see those same two stripes. Here's what to consider.

Sports during pregnancy: the main rules

In the first trimester, the pulse increases and blood pressure rises, so serious cardio loads are contraindicated - the heart already works in double volume.

Under the influence of relaxin, the ligaments soften and stretch, so do not abuse stretching exercises - they can result in serious injuries.

Do not overheat: this disrupts the blood supply to the fetus. Sports during pregnancy should be thoughtful in every way: exercise in a cool, dry environment, drink enough water, and get in good breathable shape.

Do not focus on your well-being, no matter how strange it may sound. Often occurs in the first trimester dangerous states, in which the expectant mother does not feel any negative changes. Better play it safe: postpone the sport until the moment you go to the first appointment with the doctor, pass the tests and do an ultrasound.

With anemia, multiple pregnancy, threatened miscarriage, bleeding, pulling pains in the lower abdomen, any load during pregnancy is contraindicated.

Protect yourself as much as possible: do not overcool on street workouts, do not go to the gym during a flu epidemic. It is in the first trimester that immunity is radically reduced, and diseases negatively affect the development of the fetus. In addition, the arsenal of medicines available to you is reduced to literally one or two. So the best option for you - fitness at home.

Avoid physical activity With high risk injuries and falls - basketball, skiing, riding, snowboarding.

Choose a doctor you trust implicitly and consult with him regarding any stress. Good specialist will not play it safe, but will thoughtfully explain which sport during pregnancy is indicated or contraindicated for you.

If you didn't exercise before pregnancy

You do not have a goal to preserve the ideal "pre-pregnant" shape as much as possible and physical training, so concentrate on the most pleasant: the harmonious preparation of the body for pregnancy and childbirth. “Women who have not trained before, in the first trimester, it is best to exercise three times a week for half an hour,” explains Melinda Nicci. “More frequent and intense sports during pregnancy will be additional stress for the rebuilding body.” Workout number one is walking, preferably in a park, but a treadmill is fine too. First, be sure to warm up: do a light stretch for the arms and legs, as well as rotational movements of the head and body tilts from side to side. Thirty minutes of walking at a moderate pace has been proven to help with nausea, so schedule your workout for the most unpleasant time in the morning. Try to buy or borrow a heart monitor and carefully monitor your heart rate: it should not exceed 120-130 beats per minute.

Another great option is swimming. According to the American Pregnancy Association, this is the safest sport during pregnancy, and there are a lot of benefits from it: blood circulation improves, back pain and dizziness go away. In the first trimester, you can swim and do water aerobics for 40-50 minutes (again, including warm-up). And remember, there is not a single study that supports the risk of swimming in chlorinated water. But a country lake or pond can be dangerous.

Finally, special yoga or gymnastics for pregnant women can and should be started in the first trimester. As a rule, this is a very mild set of exercises aimed specifically at facilitating unpleasant symptoms and the gradual preparation of the body for childbirth. Great example - with Svetlana Litvinova.

If you exercised before pregnancy

The good news is that the first trimester is the perfect time for you. Most professional athletes practice sports during pregnancy as usual until fourth month, that is, until the moment when the fetus becomes relatively large, and with it the stomach. However, the first thing you should do is to inform your instructor about the pregnancy. It will help to correctly adjust the load.

Intense aerobic activities - dancing, shaping, step aerobics - can usually be continued at the same rhythm. They increase blood flow to the uterus (and hence the blood supply to the fetus), help prevent postpartum hemorrhoids and varicose veins in the later stages. If you have been involved in martial arts, make sure to switch them to a non-contact format to avoid injury. Elements that require balancing (for example, pirouettes in dances) are best skipped.

From strength training two or three times a week you can also not refuse, but you will have to modify it a little. Pick up weights less and eliminate the load on the press. Sports during pregnancy may include some abdominal exercises, but only under the supervision of a trainer. Concentrate on the back muscles: they will be especially important for long periods. Don't forget to work upper part body, as well as the inner and outer thighs. The main rule - do not bring yourself to shortness of breath and do not hold your breath. All this causes hypoxia in the fetus.

Yoga is usually considered the ideal activity for pregnant women, but this is not always the case: many asanas and movements (for example, ashtanga) are prohibited. You can continue Iyengar yoga - it has a special prenatal complex - hatha yoga and kundalini yoga, as well as qigong and Chinese gymnastics. Ask the instructor to choose asanas for you to open the pelvis and breathing exercises for complete relaxation: this is especially useful during childbirth.

Do you choose sports during pregnancy?

Also in our online store you can buy a DVD with classes.

When a woman finds out about her interesting position, then she is seized with joy and mild anxiety because it needs to be completely revised. own image life and diet. If future mommy accustomed to high physical activity and cannot imagine her day without playing sports, then it will be quite difficult for her to abandon the usual rhythm of training. And naturally the question arises whether sports are useful during pregnancy, and what will happen if you do sports in the first trimester.

Is it possible to play sports during early pregnancy

The first trimester is especially difficult for women, because the body is undergoing major changes and is preparing for the gradual growth of the fetus. It is quite difficult for expectant mothers to get used to their new position and figure out what can and cannot be done.

excessive physical exercise on early dates must be completely excluded, because at this time the embryo is only fixed in the uterus, and the most important systems of its organs are formed. Any sudden movement and the slightest injury can cause a violation of these processes and lead to such undesirable consequences like miscarriage, bleeding, development various pathologies at the fetus.

In order for training not to be dangerous for the health of the crumbs, it is necessary to reduce the load as much as possible, and in the first weeks of pregnancy, completely abandon any sport. by the most right decision there will be classes with a highly qualified trainer who knows all the intricacies of the exercises and will be able to compose a complex individually.

What is the danger of sports during pregnancy

Physical activity in some cases can be dangerous, both for the woman herself and for her unborn baby. For example, running can cause problems in the functioning of the cardiovascular system. The fact is that during pregnancy, the heartbeat increases significantly, and the pressure also rises, since the body must henceforth support the life of the fetus.

But gymnastics can even lead to rupture and sprain. In pregnant women in large numbers the hormone relaxin is produced, which significantly softens the ligaments and bone tissues, and any load can result in injury. No less dangerous for the expectant mother are jumping, somersaults and even cycling. Scuba diving can even provoke a miscarriage.

In addition, there are a number of contraindications to doing any kind of sports. It is necessary to completely abandon physical activity for women who are expecting the appearance of twins or triplets. If the expectant mother has previously had an abortion, then training can cause the same misfortune. Also, you can not attend classes during a break. membranes at the slightest risk early birth or hemorrhages, misplaced placenta, etc.

What sport is possible during pregnancy

When it has already become known what you definitely cannot do, you need to figure out what the best sport will be during pregnancy, and what kind of activities will help you keep yourself in shape throughout the entire gestation period.

First of all, it should be said about swimming. A visit to the pool will help not only to work out most muscle groups at the same time, but also to relax, spend time alone with your own thoughts. This type sports activities helps at least temporarily relieve the load on the spine, as well as train the press and legs.

Yoga will be just as beneficial. Of course, you will have to exclude a lot of exercises, but classes will provide an excellent opportunity to relax and, moreover, not to lose a good physical form. It is allowed to attend fitness training and perform various exercises on the fitball.

Regardless of which sport a woman prefers, it is necessary to ensure that the room is spacious and fresh. And if we are talking about the pool, it is better not to save on the choice of an institution and monitor the purity of the water, as there is a risk of infection entering the body.

Gymnastics and sports for pregnant women: exercises

The best solution, of course, is special gymnastics for expectant mothers. In order to understand which exercises should be given preference, you should familiarize yourself with this complex:

Walking. The first thirty seconds you need to move in a circle with the usual measured step, the next - on your toes. Six repetitions are enough for one session.
Rotations. The woman should place her legs slightly narrower than her shoulders and alternately rotate her arms for two minutes.
Waves. The starting position should be exactly the same as in the previous exercise. It is necessary to slightly raise the left leg, hold it in the air and put it on the floor, then lift the right leg. Ten repetitions will be enough.
Half squat. The expectant mother should sit near the chair, put her legs a little wider than her shoulders and begin to slowly squat until her buttocks touch a hard surface. It is advisable not to do more than ten repetitions in one workout.
Tilts. A fairly simple exercise for the muscles of the lower back. Need to become in comfortable posture and repeat torso to the sides fifteen times.
Ups. The woman should lie down on the gymnastic mat with her back and bend her knees. After that, you should, slowly, raise your legs alternately and lower them to the floor.

These exercises can be done even at home free time. But future mothers should take into account that from the second trimester it is forbidden to engage in lying on their backs, and from the third, any inclinations must be excluded.

So, even during pregnancy, you need to devote time to physical activity. But they should be as safe as possible and bring pleasure to the woman herself.

Are sports and childbearing compatible? This question certainly arises for those expectant mothers who are used to keeping their body in good shape through training. Find out what are the features of fitness while expecting a baby, what types of training can be used in the early stages, and which ones will be useful shortly before childbirth.

Is it possible to play sports during pregnancy

When a woman finds out that she will become a mother in a few months, this fact brings many changes to her usual routine of life. One of the first questions that arise is about the correction of the physical activity regimen in order to ensure the maximum possible good conditions for the formation of the baby in the womb. Is it safe to continue intense exercise during pregnancy? How to keep yourself in good shape so that the birth goes well, and after them quickly find the optimal shape?

It is possible to correctly answer the question of whether it is possible for pregnant women to do fitness only after consulting the expectant mother with her attending physician. It must be borne in mind that the body of each woman is individual. Some of the fair sex, in anticipation of the unborn child, can go to the gym for classes until the last weeks of gestation, while others, in order to avoid the threat of miscarriage, may be recommended bed rest. By general rule, women in position are shown moderate physical activity, but it is necessary to determine their type and intensity in consultation with a specialist.

What sports can you do while pregnant

Although expectant mothers are susceptible fatigue, they should try to maintain a balance between active sports loads and sedentary rest. If a woman’s routine includes gymnastics for pregnant women and regular walking, then this will only benefit the baby. Such moderate loads will effectively improve the blood circulation of the mother's body, as a result of which the fetus will receive the necessary normal development the amount of oxygen and nutrients. good effect fitness yoga, Pilates, and water aerobics exercises will also have an effect on the course of pregnancy.

In order for sports for pregnant women to only benefit both the woman and the baby in her womb, one must remember some contraindications. The expectant mother should not do exercises aimed at the abdominal muscles - for example, twisting or pumping the press. Such elements of fitness as jumps, back bends, sharp swings and any movements characterized by high intensity will negatively affect the condition of the pregnant woman. Also, during the gestation period, due to the very high risk of complications, strength exercises cannot be performed.

Squats during pregnancy

This kind exercise at correct execution will bring a lot of benefits to the woman. Squats during pregnancy not only strengthen the muscles of the hips and back, but also help the joints of the pelvic girdle to become more flexible, which is very useful during childbirth. In order to distribute the load evenly during the performance of such exercises, you need to do them smoothly, and even better, squat with support. At home, you can use a chair for this purpose. It is even more convenient and more effective to do squats in specially equipped rooms, under the supervision of a trainer.

Aquagym for pregnant women

This type of fitness activity is not only safe, but also very useful for expectant mothers. The implementation of sets of exercises in the aquatic environment is easier, as a result of which it improves not only physical state but also the mood of a woman. Aqua gymnastics for pregnant women in most cases is carried out under the guidance of experienced instructors, which guarantees correct distribution loads during training. Even freestyle swimming without sharp, intense swings is an excellent sport for pregnant women, from early stages until the last weeks before childbirth.

Fitness for pregnant women - 1 trimester

Important condition for a woman who, in the first months of expecting a child, wants to continue an active lifestyle - get detailed recommendations about this from your doctor. In order to successfully combine pregnancy and sports in the first trimester, a specialist must confirm the absence of any contraindications to this. You also need to consider the nature of the exercises that will be performed. In order for fitness during pregnancy to be safe in the early stages and not cause uterine hypertonicity, a woman should not strain her stomach, do sharp twists, bends, swing her legs.

Fitness for pregnant women - 2nd trimester

During this period, many physiological risks associated with the gestation process are reduced, a woman feels better, and toxicosis disappears. This period time is very favorable for doing fitness for pregnant women and preparing the body well for childbirth. Sports in the second trimester should aim to strengthen the muscles of the back, lower back, abdomen, and hips. You need to know that in order to avoid oxygen deficiency of the fetus and dizziness in the pregnant woman herself, she should not train lying on her back - she must choose body positions with an emphasis on her knees and hands.

Fitness for pregnant women - 3rd trimester

At such a late date, a woman's thoughts are busy upcoming birth. Sports in the third trimester are designed to help her prepare her body for this important, responsible process. Expectant mothers need to be careful with physical activity in the last weeks of gestation so as not to provoke the onset labor activity earlier due date. For this reason, they are not recommended to do fitness on their own, it is better to do exercises under the supervision of an experienced instructor.

You need to know that in the third trimester, the body of a pregnant woman actively produces the hormone relaxin, which affects the joints, making them more supple. If the expectant mother will intensively do stretching, she can even provoke a dislocation in herself. For this reason, in recent weeks Pregnancy fitness classes should take place without sudden movements. A woman needs to remember that she does such a complex not for the purpose of losing weight or achieving some other sports results - she only relaxes the muscles that account for highest load and getting ready for childbirth.

Video: fitness during pregnancy

Moderate physical activity has a beneficial effect on the condition human body. Sports during pregnancy are no exception. The time has passed when the future woman in labor was fattened and deprived of loads. Modern doctors recommend sports, but ask you not to forget about safety measures.

The benefits of sports

Exercise during pregnancy can help ease future labor and good health baby. Systematic exercises will bring the body of a pregnant woman into tone, make her more resilient. The work of the cardiovascular system improves, the metabolism accelerates. Thanks to improved blood circulation, the fetus receives useful material and oxygen in sufficient quantities - without this, healthy development is impossible.

Sport in the early stages is the prevention of stagnant processes and ailments that cannot be avoided with a sedentary lifestyle. In addition to the above, sport helps to get rid of potential complications in late pregnancy, preeclampsia, and problems during childbirth. It is believed that physical activities during pregnancy accelerate childbirth by 30%.

Contraindications for physical activity

Before starting exercise, it is important to consult your doctor. Only he can answer the question of whether it is worth playing sports during pregnancy in a particular situation. There are some cases when the expectant mother needs to refrain from exertion. These are, first of all, the following diseases:

liver problems;
kidney failure;
cardiovascular diseases;
bleeding from the genital tract;
placenta previa;
inflammatory processes;
threats of termination of pregnancy;
anemia;
And so on.

Another reason to avoid exercise is multiple pregnancy. Otherwise, playing sports will bring harm, not benefit, and sometimes lead to tragic consequences.

Unwanted sports

Not every type of physical activity is suitable for pregnant women. Some sports are so traumatic that they will certainly harm the woman in labor and the child. These are exercises that involve sudden movements, swings, excessive loads and the likelihood of injury and falls. Similar species sports should be forgotten already in the first trimester. Among them:

Skydiving;
horse riding;
martial arts;
a ride on the bicycle;
diving;
dance aerobics;
skiing;
step;
long-distance running and sprinting;
diving.

It is advisable to exclude group sports - basketball, football, volleyball, and so on.

Suitable exercise

Sport during pregnancy is, first of all, good for the body. The physical activities presented below are appropriate for women in position even in the last trimester.

Hiking. It is difficult to call them sports, but they are irreplaceable. They are accessible to many, useful and simple. It is enough to walk for two to three hours daily. Do not bypass the stairs, but it is better to specifically use the steps. And before going out, of course, you should dress warmly to avoid hypothermia. Even if there are other sports, you should not forget about walking. It is better to walk once again than to push around in a shaking bus. This type of load is needed in last trimester to keep the mother in shape.

Swimming. Playing sports in the pool unloads the spine, strengthens the back muscles and improves blood circulation. Water exercises keep the body in good shape both before and after childbirth. They will improve the well-being of a pregnant woman, relieve swelling, and are the prevention of varicose veins in the legs. At the time of training, a woman is protected from falls, bumps, dehydration and excessive stress on the joints. It is worth noting that due to swimming, in most pregnant women, toxicosis becomes dull or disappears, problems with sleep disappear and appetite improves.

It is important to pay attention to the quality of the water in the pool. Before class, visitors are checked for a health certificate. If this does not happen, there is a high chance of catching an infection in the water.

Yoga. Eat special complex for pregnant women - exercises that will not harm the expectant mother, and special sport complexes calculated for the corresponding trimester. The emphasis is on breathing and relaxation. The skills acquired during sports training are useful during childbirth. If it is not possible to attend yoga for pregnant women, choose any of its directions. However, it is important to inform the instructor of your position.

Pilates. This type of training is useful on a par with yoga. Woman in position practicing relaxation and skills correct breathing, she trains muscles pelvic floor, in the process of training, blood circulation improves, which positively affects the development of the fetus. Such physical activities do not involve sudden movements and excessive stress, therefore they are suitable for pregnant women.

Gymnastics for pregnant women. This is a special set of exercises that takes into account the needs of women in position. For those who practice, it strengthens the cardiovascular system, the muscles necessary for childbirth are being worked out. First of all, these are the muscles of the pelvis and perineum. Exercises are performed for the back, which reduces the load on the spine. Often gymnastics includes training on a ball called fitball. It is important to start exercising in the first trimester.

Run. It is allowed in both the first and second trimester. However, it is important to avoid overexertion. This is especially true for those who did not run before pregnancy. Such women can run early, but switch to race walking or walking later. If it was decided to run on the street, you should take care of warm clothes, since hypothermia is categorically contraindicated for a woman in labor.

Basic rules for playing sports

Some rules will help insure against all kinds of risks, avoid trouble for the baby and enjoy the sport.

It is completely incomprehensible where the myth came from, that pregnancy and sports are two different and absolutely incompatible things! But regular exercise will not only help fast weight loss after childbirth, but will also give strength and health not only to you, but also to the baby growing inside you. Still not sure if you can exercise during pregnancy? Let's try to figure it out together.

Many girls, having learned about their "interesting" position, begin new life, but not always better quality than before. They take care of themselves, try not to be nervous, climb with their feet on the sofa and do not get off from there, no matter how something happens. And if the first two points are true, then the third is important to observe only for those women whose pregnancy is extremely difficult and the life of the unborn baby literally hangs in the balance. But this is extremely rare in practice, and in all other cases, protecting yourself from physical exertion is extremely irresponsible not only to yourself, but also to your unborn baby.

Why do you need exercise during pregnancy? It is important to understand that with the constant growth of the abdomen and a gradual increase in weight, the expectant mother increases the load on the entire body, especially on the legs. The center of gravity is shifting every day, coordination is getting worse. And only regular exercise will help expectant mother cope with increasing loads with ease, she will love her new body and learn how to easily manage it.

Constant training will not allow the muscles to relax, keep them in good shape, which will facilitate the process of recovery of the body and return to its previous form after childbirth.

Sports also affect such muscles that are most directly related to the process of labor. Their training will help to avoid breaks at the most crucial moment, and, again, recover faster after the baby is born. And by the way, he also participates in your training. Especially if they include meditation or breathing exercises, For example. Let's talk more specifically.

What sports to do during pregnancy

So, during pregnancy, sport is not just desirable, it is sometimes simply necessary! But first, let's define what exactly the concept of "Sport during pregnancy" means. This is not horseback riding, not skydiving, not martial arts. You can count thousands more like “Not” - we will assume that you have caught the essence.

What sport is possible during pregnancy?

Gymnastics for pregnant women.
Swimming.
Aqua aerobics.

It should be understood that any of these areas in sports can be practiced when, and only when the doctor allows you.

Every pregnancy is different, just like every mom-to-be is. Someone has always been involved in sports, but someone came up with this bright idea already being in a position. Someone has not experienced toxicosis, and someone is forced to take sick leave and be on bed rest. Your doctor will weigh these and many other factors so that you can responsibly approach the issue of exercising during pregnancy.

Sports during pregnancy. Gymnastics for pregnant women

It's special group lessons, which combine strength exercises, elements from yoga and Pilates, adapted for pregnant women. Strength exercises affect many muscles that need to be kept in good shape, even the abdominal press indirectly works. Each term has its own gymnastics, its own exercises. They can be performed with or without additional equipment. Usually fitballs, sports mats, light weights, expanders and other equipment are used.

Adapted elements from yoga and Pilates - these exercises are also mainly with equipment, but they already work on breathing, many exercises are done in statics. After them, you will feel how easier it is to breathe, that the back pain that torments many expectant mothers has disappeared, especially in the later stages.

Among other things, at gymnastics for pregnant women, they often meditate, imagining their tiny baby in their tummy. This greatly strengthens the already unbreakable bond between a mother and her child.

Kegel exercises are necessary for training the pelvic floor muscles, because they are the ones that take direct involvement in childbirth. Regular exercise will make them more elastic, which will help avoid gaps that periodically occur in some women in labor. And after childbirth, the muscles will quickly take their former position and will delight the spouse with their mobility!

Now you have an idea of what gymnastics for pregnant women is. But where to do it, how and with whom? In this day and age, this shouldn't be a problem. The best option is to buy a subscription to a good fitness center. There are many offers today, the main thing when choosing is to choose a really proven complex with qualified trainers. After all, poor-quality, improper exercise and healthy person can create a series serious problems What can we say about a pregnant woman?

If you can afford to allocate the extra money and time for additional personal training with an instructor, that would be just great! A personal approach, when all the attention of a professional is directed only to you, is truly worth a lot.

There is always a more affordable option. Just go online and look for pregnancy exercises there. But free cheese is only in a mousetrap. Are you sure you found quality leadership? And even if so, can you repeat everything unmistakably? Saving on health is still dangerous. In any case, if you have already chosen this option, do it only when there is someone at home.

There is also an option for gymnastics. Many pregnant women go to courses for expectant mothers, where, in addition to theory, they, in the company of like-minded people, are directly involved in practice. Each organization has its own courses, its own program and exercises. But for sure you should be shown some breathing techniques, which will help to cope with difficult fights. There are some exercises, for example, on the same fitball, which will also help you in childbirth. It used to be in maternity hospitals that women were forced to lie down, but today do anything to make it easier for you - crawl, dance, walk ...

Sports during pregnancy - swimming

If you chose the option of a fitness center, then pay attention to the presence of a pool in it. Especially its charms you will feel on late term when the belly is very large, the gait will become a duck, and the back will make itself felt. In the water we become lighter, this is no secret to anyone.

In addition, it is important to swim in the pool, not just cruising from side to side, but diving professionally, swimming part of the way under water. If you have never swum like this, be sure to take an instructor first. To train the lungs, it is even enough to dive in place, exhaling and blowing bubbles. This is necessary not only for you, but also for the future baby. When you hold your breath, oxygen stops flowing to it. The same thing will happen to him in childbirth. It is easy to conclude that regular swimming in the pool is excellent preparation baby for childbirth. So he is less afraid and more help will give you.

Sports during pregnancy - aqua aerobics

This element is not required, but highly recommended. Some fitness centers offer water exercises for pregnant women. Great, if diving. If not, after it it is advisable to swim on your own. It is aimed at strengthening the core muscles, but in a more mild form All efforts are aimed at overcoming the resistance of water.

Sports in early pregnancy

Quite often, in the early stages, any, even minimal physical activity is prohibited. Indeed, in the first trimester, the laying of all vital organs and baby systems. Just imagine, in 12 weeks a real man is formed from a tiny cell, reaching a length of up to 9 cm, whose heart is beating and which is already somersaulting and jerking its arms and legs! The kid is doing great job in its development in the first 12 weeks, then it only grows and improves.

This does not mean that sports in the first trimester of pregnancy are absolutely impossible to do! Recall once again, each pregnant woman is individual, the doctor may well give the go-ahead if you have good analyzes and an irresistible desire to get started as soon as possible. You just need to approach responsibly, do not rush into the pool with your head, forget about lifting weights for the next 9 months! The coach will need to be sure to inform you about how long you have and how the pregnancy is going. Sometimes the doctor may prohibit the performance of certain exercises, write down everything to the last letter. And if you decide to do it yourself and at home, let's at least not in the first trimester.

Sports during pregnancy. What else is a mom-to-be to do?

If there is no opportunity or desire to play sports during pregnancy, sitting on the couch without getting out is still not worth it. Again, if you are not prescribed bed rest. Now you need to walk, walk and walk again. Fresh air- this is an excellent prevention of all kinds of diseases, during pregnancy it is more important than ever. It is better not to get sick at all, and if you get sick, then run to the doctor - you can no longer be treated with the usual medicines.

In addition, the baby needs oxygen, and if mommy is in the room for too long, he can express his displeasure with sharp jolts. Yes, yes, if the baby fiddles all the time without ceasing, no matter how you change position, it means that he simply does not have enough oxygen. Walk, walk, enjoy life, soak in positive, gain strength!

Summing up

Dear ladies, exercise during pregnancy is really important! You want the pregnancy to go well, childbirth remains a pleasant memory for you, and the baby was born healthy and with a ton of excellent immunity! healthy image life is important to everyone and everyone, but especially to expectant mothers!