Exercise in pregnancy

Expectant mothers choose exercises during pregnancy and the technique of their execution with particular care, since the ligamentous apparatus and joints soften significantly in anticipation of the upcoming birth.

In addition to this feature of the female body during pregnancy, each woman should find a suitable activity style that does not cause discomfort, excessive fatigue and stress. You can do it yourself at home or attend group training sessions under the supervision of a professional with a medical education.

According to doctors, nothing is more harmful to a woman, especially during pregnancy, than prolonged sitting. Monotonous sedentary work at the computer, sitting in front of the TV threaten venous congestion in the pelvic organs, increased swelling and other unpleasant consequences. Even if it is impossible to find special time for physical activity, you should take breaks of 10-15 minutes every hour to warm up or perform simple movements without getting up (pulling in the abdominal muscles, making circular movements with your feet, etc.).

Exercises during pregnancy must include a set of muscle stretching and relaxation exercises with breathing techniques. Particular attention is paid to strengthening the muscles of the pelvis, vagina and perineum. Physical training prepares the female body for labor, helps develop endurance, accelerates the process of postpartum rehabilitation, regulates weight, and normalizes heart function. In addition to comfort during exercise, it is important for a woman to feel a surge of strength and an improvement in the general condition of the body. When choosing a sport, firstly, consult a doctor about possible contraindications and restrictions. Secondly, give preference to those exercises that you enjoy more. This could be yoga, training in the pool, aerobics for pregnant women, etc. Thirdly, if you were not a professional athlete before conception, then avoid traumatic types of sports (skiing/skating, cycling, etc.). Correct execution of exercises during pregnancy, moderation and the ability to listen to your body are the main components of the activity of the expectant mother.

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Exercises to prepare for pregnancy

Modern couples increasingly take a responsible approach to the issue of future parenthood, preferring to plan a pregnancy. This fact indicates the awareness of the partners, and also provides an opportunity to physically and emotionally prepare for the upcoming expectation and meeting of the baby.

Gynecologists recommend that expectant mothers strengthen their bodies in any way possible – dancing, swimming, aerobic exercise, yoga, and even regular walking (at least 2 hours) in the fresh air. Preparatory exercises for pregnancy should be aimed at working out the muscles that undergo the maximum load during pregnancy – the abs, back, legs, and shoulder girdle. It would not hurt to learn breathing exercises. Experts recommend putting your thoughts and emotions in order. Yoga, meditation, and turning inward help expectant mothers achieve peace of mind and harmony. For many women, the ability to relax, which will certainly be needed during labor, is a difficult, sometimes impossible task. Therefore, in parallel with strengthening, you should learn muscle relaxation.

Preparatory exercises for pregnancy include working with the pelvic floor muscles. To eliminate blood stagnation in the pelvic area, strengthen the perineum and vaginal muscles, you can:

• famous Kegel exercises;
• also the yogic practices of “uddiyana” (standing with support on bent knees: on exhalation, pull the diaphragm to the back and up under the ribs) and “nauli” (also with pushing the transverse abdominal muscle forward and rolling the resulting tourniquet to the sides).

The latter technique, supplemented with the suction process, helps women who have been trying unsuccessfully to conceive for a long time to conceive.

What exercises to do during pregnancy?

According to obstetricians and gynecologists, if a woman did not do physical training before pregnancy, it is never too late to start. Any gymnastics complex while expecting a baby should be based on the basic rules:

• the load should be increased gradually and appropriately to your own feelings of comfort. When exercising at a calm pace without muscle soreness and overexertion, the desire to continue doing exercises during pregnancy will not disappear;
• It is essential to begin your workout with a general warm-up to reduce the risk of injury to joints and muscles;
• find your own rhythm, especially when it comes to group activities and trying to keep up (remember the principle of non-violence: it is important how you feel about yourself, your body, how pleasant and comfortable you are, and not how fast and how many others do the exercise);
• after classes you should feel cheerful, happy, and active. Feeling depressed or tired will be clear signs of overzealousness or the wrong approach;
• Any practice should end with relaxation.

To the question, what exercises to do during pregnancy? – gynecologists recommend the following complexes:

• developing a habit of correct posture - throughout the day, stretch your head upwards, look straight ahead, do not lift your chin, slightly move your pelvis forward, straighten your shoulders back and relax, and bend your knees. This position of the body will help avoid pain in the spine;
• strengthening the abs - push-ups against the wall or lying on your back (back and lower back pressed firmly to the floor, arms positioned along the body) lower your bent knees to the right and left;
• stretching the perineum - while sitting cross-legged, raise your left and right arms above your head one after the other, or do squats with a straight back and your feet pressed firmly to the floor;
• track the tension and relaxation of different muscle groups, this focus of attention will teach you to control your own body.

Exercise complex during pregnancy

Before starting active training, women with cardiovascular pathologies, diabetes, hypertension and colds should consult a gynecologist.

Exercises are prohibited during pregnancy due to the following contraindications:

• there is a risk of miscarriage or premature labor;
• painful condition (even a minor cold, slight malaise, etc.);
• pain in the lower abdomen and lower back, especially of a pulling nature;
• revealed weakness of the cervix;
• refrain from physical activity on days corresponding to menstrual bleeding;
• placenta previa according to ultrasound results.

During pregnancy, in the absence of contraindications to physical activity, the exercise complex should be performed for an hour, two or three times a week if desired. Regular exercise serves as an excellent prevention of constipation, pain syndromes in various parts of the spine, varicose veins, etc.

The training complex should consist of exercises:

• on the cervical spine - these are slow turns and rotations of the head;
• correcting posture and developing flexibility - a good helper will be a gymnastic stick, which is held in front of you in straight arms and then pulled back over your head. The exercise is made more difficult by decreasing the distance between the grips of the hands;
• rotation with straight arms and with hands on shoulders - perfectly develops the forearm area;
• training the pelvic area - moving the hips forward, backward, to the sides, describing a semicircle with the pelvis in front/back and rotating in a circle;
• strengthening the legs and buttocks - squats with the feet pressed firmly to the floor (knees extended to the sides, the angle between the thigh and shin is at least 90 degrees);
• stretching the perineum - sitting on the floor with a straight back, bend your legs at the knees, press your heels to your pelvis and try as hard as possible to put your knees on the floor;
• working the upper and lower abs (for example, doing the "bicycle") - caution should be exercised in the later stages of pregnancy so as not to provoke hypoxia in the fetus;
• stretching of all muscle groups.

The described set of exercises during pregnancy is best compiled in consultation with your doctor, based on the characteristics of your body and individual needs.

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Exercises in early pregnancy

The beginning of pregnancy is a period of colossal changes in the female body, often bringing ailments in the form of nausea, discomfort in the lower abdomen and lower back, weakness, etc. Not all representatives of the fair sex are able to physically train their body with general weakness. Doctors advise expectant mothers who feel unwell or who did not train at all before pregnancy to limit themselves to breathing exercises.

Why are active exercises not allowed in early pregnancy? The fact is that most miscarriages occur in early pregnancy. Even a completely healthy body should be loaded gradually after conception: start with 15 minutes, and then gradually increase the training time, focusing on your own feelings and positive emotions. Pilates and yoga are ideal at the beginning of pregnancy. Women who exercised before pregnancy will also have to adapt the exercises to the new position to eliminate the slightest stress and discomfort.

Prohibited exercises during pregnancy during the period of placenta formation and attachment of the fertilized egg:

• use of a vibration platform;
• dance routines with "shaking";
• jumping, hopping, etc.;
• grueling running and strength fitness;
• use of weights.

Already at the beginning of pregnancy, you can enroll in a group to prepare for childbirth, where, under the guidance of an instructor, you will be offered a light aerobic complex combined with stretching, toning movements and breathing techniques. Swimming in a pool can be a good alternative.

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Exercises during pregnancy in the 1st trimester

In the first trimester, it is necessary to exclude movements that create strong tension in the abdominal area. Women who practice yoga can perform most asanas, but without deep backbends with arms, without lifting both legs, without holding the breath. Some experts recommend avoiding inverted poses, starting from the first weeks of pregnancy.

Exercises during pregnancy in the 1st trimester, approximate complex:

• strengthening the inner thighs - a shallow squat with support against a wall or the back of a chair (it is important to keep your back straight and your heels pressed to the floor; knees bent to the sides);
• improving blood supply to the pelvis, stretching the muscles - pelvic circles with bent legs;
• prevention of varicose veins – walking on toes, heels, outer/inner side of the foot, rotating feet while sitting, lifting small objects with your toes;
• strengthening the mammary glands - palms are joined at chest level, while inhaling we press palm to palm as hard as possible, while exhaling we relax;
• strengthening the oblique abdominal muscles - from a standing position, legs together, arms to the sides, move the working leg forward/to the side/back (i.e. the legs cross). The body remains motionless.

When doing exercises during pregnancy, do not rush, do a large number of approaches. Monitor your feelings, changes in the body, enjoy physical training. Passing each movement through yourself, self-correction is an integral part of each exercise for the expectant mother to achieve excellent health, stay in good shape and great mood.

Exercises during pregnancy in the 2nd trimester

The second period of pregnancy is characterized by an improvement in the general condition, a surge of strength, stabilization of the hormonal background and the formation of the placenta, which reliably protects the baby. Physical exercise, which has a beneficial effect on the quality of sleep, prevents the development of edema and diabetes, will come in handy.

Exercises during the second trimester of pregnancy should not include prolonged lying on the back due to the possibility of oxygen starvation in the fetus, which occurs as a result of the pressure of the uterus on the large vessels. Exercises on the back, as well as squats, should be avoided due to the adverse effect on the blood circulation in the legs.

Exercises during pregnancy in the 2nd trimester according to sports:

• Pilates and yoga – perfectly charge you with energy, relieve shortness of breath, gently stretch and strengthen muscles. Preference is given to asanas for opening the pelvis, maintaining posture, strengthening the spine. Centering movements on the side, squatting and using a fitball will eliminate pain in the spine, work out the muscles of the pelvic floor and the press;
• dancing - the ideal option would be belly dancing, Latin American style without heels, waltz. It is better to avoid flamenco, rock and roll, Irish dancing;
• strength training – it is permissible to work with the muscles of the arms, abdomen, thighs, chest and shoulder girdle without sudden lunges and movements, preferably under the supervision of a competent instructor. You should not overdo it and use heavy dumbbells;
• aerobic training – excludes traumatic and active sports (snowboarding, skating, etc.). An alternative would be walking in the fresh air, exercise bike, aqua aerobics.

When choosing a section to your liking, don’t forget about comfortable natural underwear and pulse counting (the norm is up to 130 beats/min).

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Exercises during pregnancy in the 3rd trimester

In the absence of medical contraindications, the last months of pregnancy should be spent on physical preparation of the body before childbirth. Features of gymnastics during this period:

• attention is focused on working out the pelvic muscles that are actively involved in labor;
• You should learn how to breathe correctly no later than the sixth month;
• In the last trimester, exercises are performed sitting, on all fours, or standing. Supports, rollers, etc. are actively used.

Exercises during pregnancy in the 3rd trimester exclude a complex of muscle stretching and intensive training. Such a restriction is introduced to prevent the appearance of stretch marks or stretch marks on the skin, which develop anyway under the influence of progesterone. Contraindications to physical activity will be: •

• toxicosis;
• any acute inflammation;
• polyhydramnios;
• risk of spontaneous abortion;
• high blood pressure;
• multiple pregnancy.

It is advisable to select exercises during pregnancy in the 3rd trimester individually, because the volume of the abdomen and well-being are different for everyone. The developed complex should be performed under the supervision of an experienced instructor who will monitor the posture of the expectant mother and correct inaccuracies that can cause harm when moving. During this period, you may need a partner-assistant for classes, as well as a fitball. On the ball, perform pelvic rotations, rapid breathing with an open mouth (imitating a panting dog) and train the breathing rhythm for contractions (in a relaxed state, take a deep breath, and then a slow exhale).

Exercises for swelling during pregnancy

A common problem during pregnancy is swelling. To reduce swelling of the ankles, perform circular rotations with the feet, and also describe circles with the legs clockwise while pulling the toes towards you (when pulling the toe away from you, you may feel cramps).

Exercises against edema during pregnancy performed in the pool are effective. Aqua aerobics has a beneficial effect on ligaments, gives a feeling of lightness and weightlessness, which is why many pregnant women like it so much.

Women prone to swelling should unload their legs during the day. To do this, it is enough to place your legs on a raised surface, lean them against a wall, or simply lift them up while lying down. Exercises during pregnancy in case of swelling:

• regular walking;
• swimming;
• roll both feet from heel to toe for at least 2 minutes;
• "cat" pose on all fours (as you inhale, arch your back and lower your stomach down, as you exhale, make your back round and stretch your crown down);
• static stay for up to 15 minutes in the knee-elbow position.

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Breathing exercises during pregnancy

Breathing practice during pregnancy plays an important role in helping a woman relax, learn to control her body, preparing for the upcoming labor. Proper breathing is the easiest way to relieve contractions and improve oxygenation of the placenta.

Breathing exercises during pregnancy include mastering the following techniques:

• learn to separate chest (diaphragmatic) and stomach (abdominal) breathing - you can practice lying on your back or in a sitting position; to hone the skill, place one hand on your chest and the other on your stomach;
• abdominal breathing with an extended exhalation - useful in the first and second stages of labor;
• exhaling with lips folded into a tube - this type of breathing control helps the woman in labor during the most difficult period, when the baby's head is preparing to be born;
• breathing-vibration with singing sounds is a kind of dynamic meditation that leads to relaxation of the whole body;
• stepwise/intermittent breathing – inhalation is carried out in jerks in two stages, exhalation is single and prolonged;
• breathing "like a dog" - with the mouth wide open and the tongue extended.

You should practice breathing techniques for no more than 10 minutes a day, so as not to reduce the concentration of carbon dioxide and not provoke dizziness.

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Exercises for weight loss during pregnancy

The latest medical research claims that it is possible and necessary to lose excess weight during pregnancy. Of course, if your body weight was normal before conception, then there is absolutely no need to think about losing weight, it is enough to control the weight gained during pregnancy.

Weight loss during pregnancy is only possible for medical reasons, strictly under medical supervision and with all precautions. Positive aspects of losing weight during pregnancy:

• Consuming the maximum amount of vegetables and fruits provides all the vitamins and also helps you lose extra pounds;
• Exercises during pregnancy tone muscles, improve sleep quality and overall psycho-emotional state;
• Exercise prevents the development of gestational diabetes, which often complicates the birth process.

Women whose weight before pregnancy was normal or barely reached the required levels are strongly discouraged from losing weight, which can deprive the baby of vital nutrients.

Exercises for weight loss during pregnancy combine the principles of strength and aerobic exercise. To achieve the desired result, it is advisable to split the training complex into two strength and two aerobic sessions per week. Before starting training, a consultation with a doctor is mandatory. The ideal option would be to perform physical exercises under the guidance of an experienced instructor.

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Exercises for the buttocks during pregnancy

The following exercises for the buttocks during pregnancy will help strengthen your hips:

• squats - legs shoulder-width apart, feet firmly pressed to the floor. It is important that the knees do not form an acute angle and do not protrude beyond the toes. Keep your back straight, stretch your arms forward;
• squats with one leg forward - move one leg forward 20 cm. During the squat, the front leg forms an angle of 90 degrees, the knee of the back leg reaches towards the floor. Important: the back is straight, the body weight is on the leg in front, i.e. the foot does not come off the floor;
• side lunges – feet shoulder-width apart, feet parallel, toes pointing forward. Step to the side and squat down at the same time;
• climbs onto a platform up to 30 cm high – standing facing the platform, step one foot onto its surface and pull up the other leg, lower yourself to the floor and repeat the exercise with the other working leg;
• side swings - lying on your side, legs extended. Raise your upper straight leg up, hold the position for 10 seconds. For convenience, rest your head on your elbow.

To increase the effectiveness of the exercise during pregnancy, you can do it with dumbbells and weights on your legs up to 2 kg. In some cases, it is convenient to use a support - a chair, a wall, etc.

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Leg exercises during pregnancy

Strengthening the legs before and during pregnancy is given special attention. In order to support the weight of the baby growing in the womb every month, to rock it in your arms after birth and to take daily walks, the mother's legs will need a lot of endurance.

Leg exercises during pregnancy should not only be strengthening, but also include stretching. Physical exercise for the legs during pregnancy prevents cramps, relieves heaviness and fatigue. To perform the complex, 10 minutes a day is enough:

• working out the muscles of the calves and ankles - lying on your side, rest your head on your hand, the passive leg is bent at the knee at 90 degrees. Raise the active leg vertically upwards and make circular movements with the foot clockwise/counterclockwise;
• working the arch of the foot, ankle and calves - sitting on the floor, legs extended forward, resting on the hands behind. Squeeze the toes as if holding a pencil, and then try to reach the floor with the tips;
• working out the calf muscle - hold yourself standing facing the wall or hold onto the back of a chair. Raise yourself up on your toes (shoulders and body relaxed), hold the position for 10 seconds and lower yourself without touching your heels to the floor.

Simple exercises for your legs during pregnancy will help you feel great throughout your entire pregnancy.

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Hip Exercises During Pregnancy

• leg swings from a side-lying position (if possible, hold your leg in the maximum position for 10-15 seconds). Bend your non-working leg at the knee at a right angle, rest your head on your hand;
• raising the pelvis while lying on your back with your knees bent;
• side swings while standing are performed with support (a chair, the back of a chair, etc.), we move the leg as far to the side as possible and hold the position for a few seconds;
• shallow squats with a straight back in a quantity of up to 8 repetitions are ideal (do not lift your heels off the floor);
• lying down with bent legs - spread your legs to the sides, lifting your toes off the floor, and hold them as low to the floor as possible (you can make this exercise more difficult by straightening your legs);
• lunge forward - one leg is positioned in front, toes "looking" straight. We perform squats, the front leg bends to 90 degrees, the knee of the back leg stretches to the floor;
• we sit on the left/right thigh from a kneeling position, hands placed on the waist;
• in the knee-wrist position - lift one leg off the floor and pull the heel up, while the bend angle of the working leg remains 90 degrees, straighten the leg to the side and touch the floor. Make sure that the back does not bend.

Abdominal exercises during pregnancy

Tightened abdominal muscles help in childbirth, but they should be pumped up long before conception. Even if you regularly strengthened your abs before pregnancy, you should continue to exercise in a lighter version during pregnancy.

The possibility of doing abdominal exercises during pregnancy depends on the doctor's recommendations and the health of the expectant mother. In the first trimester, strengthening the muscle corset is not recommended to avoid spontaneous termination of pregnancy. After the formation of the placenta (approximately the third to fourth month), you can start doing exercises in the absence of obvious contraindications. It should be noted that working with the lower press in a horizontal position on the back is prohibited. An alternative option would be to raise your legs while sitting on a chair with support.

Intensive training is also a kind of stress for the body, especially during the prenatal restructuring process. Therefore, if you feel an increased heart rate, shortness of breath, increased physical exhaustion, etc., stop trying to make up for lost abs and replace exhausting exercises with daily walks.

Strengthening exercises for abdominal muscles during pregnancy are prohibited:

• in case of threatened miscarriage;
• in case of increased uterine tone;
• in the presence of spotting, bloody discharge from the vagina;
• if there is pain in the lower abdomen.

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Breast Exercises During Pregnancy

To prevent sagging breasts in the postpartum period, it is important to strengthen the muscle corset during the process of bearing a baby. The following exercises for the breast during pregnancy help to keep the muscles in tone:

• squeeze your palms together firmly, clasped at chest level;
• wall push-ups;
• push-ups (kneel, back straight);
• squeezing a small ball - sitting on the floor with a straight spine, squeeze the ball as hard as possible at the level of the navel, chest and above the head;
• swing your arms up and to the sides;
• circular movements with arms;
• in a standing position, feet shoulder-width apart, bend your arms at the elbows and raise them until they form a right angle (i.e. the hands are perpendicular and the forearm is parallel to the floor);
• Standing on your feet with your back straight, stretch your arms out to the sides with your fists clenched. Make circular movements with your arms, describing a small circle;
• lying on your back with your knees bent, straighten your arms up (you can use dumbbells) and spread them out to the sides without touching the floor;
• While sitting, raise your arms with dumbbells up, put them behind your head, slowly bending your arms (elbows as close to the body as possible).

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Birch exercise during pregnancy

Inverted poses, which include the birch, are not advisable to perform in the later stages of pregnancy. When the uterus becomes heavy, some women experience a drop in blood pressure when performing a shoulder stand or resting on their back, which reduces the blood flow to the fetus. For this reason, the birch pose should be abandoned from the fourth month of pregnancy.

The Birch exercise during pregnancy can interrupt the natural downward flow of subtle energy, which is necessary for normal childbirth. A number of specialists are categorically against inverted poses.

However, there is a strong indication for performing this exercise during pregnancy - this is the incorrect position of the fetus. In order to turn the baby in the mother's womb, they practice the cat, birch. The main thing is not to practice before sleep, so as not to increase the activity of your child.

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Exercises for the spine during pregnancy

Few of the fair sex can boast of ideal posture. With the onset of pregnancy, the load on the muscles, ligaments, and spinal column increases several times. A woman in this position notes a change in the center of gravity, a peculiar "sticking out" of the buttocks back ("duck gait"), and a rounding of the chest forward. Such changes in the body often give off painful sensations in various parts of the spine.

Exercises for the spine during pregnancy will help maintain health and ease the process of bearing a child under increasing stress:

• "Cat" - probably the most popular movement from childhood. On inhalation we arch our back upwards (the cat is angry), on exhalation we bend our lower back (the cat is kind);
• Yoga child's pose - helps to relax the lumbar region as much as possible. Suitable for the period when the belly is still small. From a sitting position on your knees, lower your body and head down. Arms lie relaxed along the body with palms up;
• tilting/rotating your head – helps to develop the cervical spine and get rid of discomfort. Do not make a large amplitude of movements and do not throw your head back to avoid dizziness;
• Placing your straight arms (take a stick or towel) behind your head and then behind your shoulders eliminates unpleasant sensations in the chest area.

As for exercises during pregnancy with twists of any part of the spine, they can be performed in the absence of contraindications.

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Exercises for the lower back during pregnancy

If a pain syndrome appears in the lower back, the expectant mother should consult a gynecologist. Such discomfort, of course, can be caused by increased load (especially relevant for the later stages of gestation) or softening of the ligaments. However, this symptom often indicates problems with the kidneys, pancreas and other pathologies.

If the disease is ruled out, the doctor may recommend exercises for the lower back during pregnancy:

• standing on all fours, arms and legs shoulder-width apart, as you inhale, bend your shoulder blades and stretch your lower back/“tail” upward, and as you exhale, relax;
• wagging the tail in a knee-elbow position;
• from the position on all fours, we move our hands to the side, the body moves closer to the hips, we try to see the “tail”;
• in a position on all fours, relax the upper body and lower back (all the load is concentrated on the legs), swing yourself from side to side, leaving your knees motionless. Breathe smoothly without jerking, the stomach is relaxed;
• in the knee-elbow position, move the leg bent at the knee to the side as much as possible. Do not strain the shin.

It is good to do exercises during pregnancy to strengthen and relieve the lumbar region in the pool, where training occurs without additional pressure on the joints.

Exercises for constipation during pregnancy

A common problem during pregnancy is constipation. Special exercises for constipation during pregnancy help to cope with this problem:

• sit with your back against the wall, bend your knees, and put your feet together. Spread your knees to the sides, hands at the level of the navel. Inhale through the stomach (chest remains motionless) and exhale through the stomach. Repeat for three minutes twice a day;
• lying on your back with straight legs, inhale, bend one leg and pull the knee to the shoulder on the same side. Move the thigh slightly to the side and help yourself with your hand. Repeat up to 20 times with each leg;
• sitting on a towel bolster (back at some distance from the wall), legs bent at the knees and moved to the sides, feet together. Hands rest on knees. Take a deep breath. As you exhale, turn to the right with your head, with your left hand resting on your right knee. Inhale and return to the starting position. Do up to 20 times in each direction;
• Lie on your back with your knees bent (feet on the floor slightly wider than shoulder-width apart), arms palms up to the sides. As you inhale, spread your knees and try to reach the floor with them. Do up to 20 times.

The described exercises for constipation during pregnancy can be a good replacement for drug stimulation and become an excellent preventive workout.

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Exercises for kidneys during pregnancy

A physiologically correct pregnancy has a beneficial effect on the physical and mental state of a woman. Among the complications, the first place is occupied by problems with the urinary system, manifested in the form of edema, increased protein in the urine, and impaired urine outflow. The cause of frequent urge to urinate is not only pressure from the growing uterus and impaired venous circulation in the pelvic organs, but also the effect of pregnancy hormones - progesterone and estrogen.

Methods of preventing pathology of the urinary system include exercises for the kidneys during pregnancy, which are recommended to be performed daily:

• all fours position – allows you to reduce pressure on the bladder, completely relax the whole body. Stay in it for up to 15 minutes;
• lying on your back - hands behind your head, bend your legs at the knees and pull them up to your stomach for a few seconds;
• sitting on the carpet - as you inhale, spread your legs apart and raise your arms up, as you exhale, lean forward and try to reach your toes with a straight back;
• in a supine position (hands under your head) – raise one leg 45 degrees from the floor and perform circular rotations clockwise/counterclockwise;
• standing on all fours - stretch out one straight leg and describe a small circle with it;
• standing on straight legs (use a chair as a side support) - feet together, hold on to the back of the chair with one hand, exhale and push the opposite arm and leg forward at the same time.

When mastering and performing exercises during pregnancy to prevent kidney pathologies, avoid sudden movements, take your time, listen to your body.

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Contraindicated exercises during pregnancy

Physical exercise during pregnancy may be prohibited only in cases that threaten the health or life of the mother and baby. Such conditions include a number of pathologies of the pregnancy itself (weak cervix, placental presentation, etc.), poor health of the mother (pressure surges, fatigue, etc.). Before performing any training complex, it is recommended to consult a specialist.

Contraindicated exercises during pregnancy:

• active movements that can lead to injury – running, jumping, bounding, swinging, excessively deep squats;
• twisting and bending can provoke increased uterine tone;
• diving, scuba diving - are the cause of oxygen starvation of the baby;
• Inverted asanas and stretching are considered factors that influence premature birth or miscarriage;
• swimming with sharp movements (butterfly, breaststroke);
• with lifting weights.

You should stop exercising during pregnancy immediately if you notice any of the following symptoms:

• pain of any nature and location, including headaches;
• the appearance of shortness of breath;
• state before fainting;
• the appearance of bleeding;
• difficulty moving;
• lumbar pain syndrome;
• the beginning of contractions;
• detection of prolonged fetal freezing (with physical activity of the mother, the baby most often calms down).

It is better to discuss any discomfort with a gynecologist, and train under the supervision of an experienced and competent instructor.

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Exercises for termination of pregnancy

Unwanted termination of pregnancy can be caused by heavy physical exertion, intensive strength training, injuries, active or dynamic movements, as well as the use of weights during fitness activities.

The following exercises pose a risk for abortion:

• with vibration and shaking of the body (for example, sports dancing);
• accompanied by a blow, possible fall (horse riding, mountaineering, etc.);
• any kind of wrestling;
• weightlifting sport.

Pregnant women should exercise themselves physically based on the period of gestation, individual characteristics of the body and medical recommendations. That is why it is better to attend special classes for pregnant women, where all the listed factors are taken into account and an individual training program can be created.

A woman should monitor any discomfort that may arise during the process of practicing the exercises. Physical activity should only bring a surge of strength and positive emotions, otherwise it will not give a positive result.

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Kegel exercises during pregnancy

Kegel exercises have gained popularity as an accessible practice that helps with labor and improves muscle tone after the baby is born.

What is the secret of easy childbirth? As it turned out, it is the ability to control the pelvic floor muscles, namely: alternately tense and relax the perineum. When moving on to practice, it is important to ensure that no other muscles are involved in the training (i.e., no tension in the legs, buttocks, and abdomen). At the initial stage, Kegel exercises during pregnancy are mastered in a lying position. Take a pose with bent knees, slightly spread your legs to the sides. Tighten and hold the muscles of the perineum (similar to what you experience when you forcibly stop urinating) for up to 15 seconds. Learn to separate the work of the muscles surrounding the anus and vagina (perform alternate tension-relaxation of these zones). Between approaches, do not forget about complete muscle relaxation, which will be no less important during childbirth.

The most important thing in training is their regularity. When practicing skills, do not rush, do not rush, cover the whole body with attention, do not allow clamps and tension even on the face. From the lying position, move to the knee-elbow position, then squatting. Having brought the exercises to perfection, you will be able to train anywhere - in a queue, on a walk, sitting in transport.

Exercises after pregnancy

It is possible to return to your previous shape after childbirth by following the rules of proper nutrition and rational physical activity. In the absence of complications, postpartum contraindications or restrictions, you can start exercising already in the hospital ward. Exercises after pregnancy include abdominal breathing, tension of the abdominal muscles. Lying on your back, try alternately pulling in the lower (upper relaxed) and upper (lower relaxed) abdomen.

Returning to active training is possible after two weeks, when it is allowed to pump the press, pull the knees to the chest, do a bicycle, i.e. movements that work the lower line of the abdomen. Unfortunately, not all women can afford such a luxury as personal time for physical activity. Do not be upset, continue to work on the tension of the lower abdomen with the protrusion of the upper and vice versa, when you rock the baby or do housework. With a child in your arms, you can do squats with tension in the buttocks and abdomen. So, remember your favorite exercises during pregnancy and adjust them in accordance with the new rhythm of life. Even 15 minutes of daily regular training will be beneficial.

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Kegel exercises after pregnancy

If the vaginal muscles were not toned before pregnancy, they may weaken even more after childbirth. Such changes affect women's health (often urinary incontinence occurs) and the quality of intimate life.

Kegel exercises after pregnancy will help get rid of negative consequences. Any woman can strengthen the perineal muscles and learn to control them. The baby will take up most of your time, so do not look for special time to practice skills. Use any opportunity: sitting, rocking the baby, or standing, while cooking. Believe me, this is even better! Squeezing the vaginal muscles with a delay and subsequent relaxation will become a habit for you, and you will not have to wait painfully long for the result. Do not forget to practice "blinking" - alternating tension of the anus and vagina. With the growth of muscle tone, the volume of the vagina will decrease, problems with stress urinary incontinence will disappear, sexual desire and the quality of intimate life will increase.

Exercises during pregnancy and after childbirth are an important part of the life of every woman who strives to prolong her beauty and youth, maintain health and a great mood.