Strength exercises for pregnant women. Strength training program for pregnant women in the gym. Aquagym for pregnant women

The portal for fitness centers in Moscow "fitness.firmika.ru" is a faithful assistant to expectant mothers, thanks to which the search and selection of a suitable center for training becomes faster and easier. Visual tables demonstrate the basic information: the availability of the desired direction in the center, the cost of trial and one-time classes, subscription prices, location and contact numbers, feedback left by those involved. On the pages of the portal we have collected the most relevant and detailed information!

Why is fitness good for pregnant women?

Many pregnant women refuse fitness classes, because intense physical activity can adversely affect the health of the unborn child. However, to keep the body in shape and to prepare for childbirth, exhausting workouts are not at all necessary, and in Moscow many sports clubs offer special fitness programs for pregnant women.

Why should you exercise during pregnancy?

Pregnancy fitness classes help prepare the body for childbirth. The contractions involve the muscles of the pelvis, the press, even the muscles of the legs work. If the contractions are weak, then the birth will be delayed, complications may develop, you will have to do a caesarean section. It is better to pay attention to your body and prepare for childbirth in advance.

In addition to strengthening muscles in fitness courses for pregnant women, great attention is paid to the ligamentous apparatus, which also experiences a lot of stress during childbirth. Attending a workout in a fitness club for pregnant women is useful for another reason: some exercises can improve the condition of a pregnant woman, get rid of ailments without taking medication.

How are pregnancy workouts done?

Moscow fitness centers prepare individual programs for pregnant women. The age of the client, her state of health and the duration of pregnancy are taken into account. The emphasis is on stretching, relaxation exercises, breathing exercises.

The instructor monitors the technique of the exercises, making comments and giving advice. If some element is difficult, the coach replaces it with another exercise.

In addition to the fact that optimal exercises for the period of pregnancy are selected during fitness classes, a training plan for the postpartum period is also discussed.

How to choose a fitness center for pregnant women?

Various sports centers and clubs in Moscow conduct classes for pregnant women, and it can be difficult to choose the right one among them. It is worth starting from the following criteria:

Location. The closer the gym is to home, the better.
Experience of the instructor, his education.
The fame of the fitness club, reviews about it.

Even if you like the sports center in absentia, you should not immediately sign up for courses. It is better to visit the gym, chat with the coach and see how the classes are going.

Previously, it was believed that physical activity during pregnancy should be kept to a minimum. Sports will cause irreversible reactions that will adversely affect the health of the fetus. However, at the moment this opinion is officially recognized as erroneous.

Light fitness and special exercises are not only acceptable during pregnancy, but can be beneficial. The main thing is to choose the right exercises and not overdo it with the load, given the gestational age and the condition of the woman.

Basics of safe aerobics during pregnancy at home

There is a separate direction in fitness, which deals with training pregnant women. The question has been standing for a long time, disputes about the admissibility, harm and benefits of such activities have been standing for a long time. Recently, most experts believe that fitness for pregnant women is not only allowed, but also recommended.

Relatively small exercises that are allowed for pregnant women cause the following reactions:

the heart muscle is strengthened;
metabolism is accelerated;
heat exchange is activated.

Attention! All this significantly reduces the risk of complications that are often found in pregnant women. However, it is important to choose the right load, since excessive will only cause negative consequences.

When starting aerobics for pregnant women, it is worth considering the basics that must be taken into account when forming a training plan:

loads should not be excessive. Light exercises are recommended, excluding work with weighting agents;
minimizes the load on the abdominal press;
the importance is given to well-being, which must always be paid attention to.

Physical exercises are performed only when the pregnancy passes without complications. Otherwise, you need to consult a doctor.

Is it worth doing

Doctors believe that pregnant women should exercise moderately if there are no additional contraindications and the pregnancy passes without complications. At the same time, it is important to understand which loads are suitable for pregnant women, and which ones are best avoided.

To understand exactly whether it is possible for pregnant women to do fitness, it is recommended to contact your doctor and ask him a direct question. He will give a conclusion based on the available analyzes and research results, the actual condition of the woman. Most often, the doctor will recommend taking the time to special courses for pregnant women, which include only safe exercises.

How to organize homework

Aerobics at home for pregnant women is also possible. In this case, it is necessary to take into account which trimester the woman is in, so that classes are as safe as possible.

When organizing classes, you need to remember that any load on the body should be gradual and consistent. For starters, walking is recommended, for at least half an hour. This will help the body get used to the subsequent loads.

Then you can perform light exercises with your own weight. These can be squats, various inclinations, as well as movements to stretch the muscles. Breathing will be important. You need to breathe correctly, slowly, so as not to create unnecessary pressure on the abdominal cavity.

In the second trimester, the load may be slightly increased. Walking, anaerobic exercise with fitness bands and light dumbbells (up to 3 kilograms), light cardio are allowed. It is also possible to swim and stretch the muscles.

In the third trimester, the exercises become more careful again. The load should be reduced, excess pressure on the abdominal cavity is eliminated. Walking and some yoga exercises are allowed.

Important! Home workouts should take into account not only the physical condition of the woman, but also the duration of pregnancy. In each trimester, certain exercises are allowed, corresponding to the development of the fetus and other physiological processes.

Contraindications

In the presence of certain ailments, fitness for pregnant women is prohibited:

violations of the respiratory system that will not allow you to breathe properly during exercise;
heart problems;
placenta previa, especially after the 26th week of pregnancy;
the threat of childbirth before the end of the term;
pressure problems;
the presence of bleeding.

Also, fitness is significantly limited in multiple pregnancies, as well as in any circumstances where preterm birth is possible.

Be sure to check out:

What exercises are helpful

At each trimester, their exercises are selected, which will be most useful:

First trimester	Walking in place. Squats. Cat. You need to get on all fours and bend your back, raising your head up. Breathing exercises. Stand up straight, inhale deeply, then exhale slowly, up to seven seconds. Rotation of the pelvis on the fitball. You will need to sit on a special ball and rotate your pelvis around it. Squeezing the fitball with your feet. Sit down, tilt your back back, put the projectile between your legs and squeeze it with the force of your hips. Fitball bouncing. Sit on the ball, raise your arms up and lightly bounce up and down.
Second trimester	Sports walking. Dancing, including dance aerobics at an easy and medium pace. Stretching exercises. Easy runs. Simple strength exercises with dumbbells up to three kilograms and fitness tape. Hanging on the horizontal bar. Squats.
third trimester	Hand raise on fitball. You need to sit down and raise your hands up, you can use dumbbells up to two kilograms. Triceps curl. Does in the same position. Hands bend behind the head at the elbow and rise back. Fitball squeeze. Sit in front of him and squeeze him with your arms outstretched forward. Hiking is also recommended.

Each exercise must be performed with the utmost care to minimize possible risks.

Most experts believe that some physical activity during pregnancy will only benefit. They will help improve blood flow, metabolism, strengthen muscles and heart. But everything should be done with the utmost care so as to avoid possible negative effects on the body.

It is better to forget about heavy anaerobic training, as well as abdominal exercises during pregnancy. They will not bring any positive effect and can only do harm. All loads should be aimed at improving health, and not at increasing certain physical indicators.

Effective program: each lesson also includes lectures

Being in excellent physical shape is an important factor for successful childbirth. This is largely facilitated by gymnastics under a special program for pregnant women. The system of exercises will help to achieve positive results. In our club there is an individual approach to each woman in the process of her preparation for future childbirth.

What are the benefits of fitness classes?

Fitness is useful, like any regular physical activity. This is a good way to be slim after childbirth, to feel good during pregnancy - a must-go fitness for pregnant women in our expectant mothers.

Firstly, the exercises are selected in such a way as to work out all the muscle groups of the expectant mother.
The set of exercises includes special exercises for the chest, which contributes to proper lactation after childbirth.
In the classes, women will learn the rules for conducting dynamic self-massage for the back and lower back.
The exercise system includes elements of yoga and Arabic dance, which helps to strengthen the muscles of the pelvic floor and perineum of a pregnant woman.
Fitness for pregnant women teaches proper relaxation.
With pathologies of the course of pregnancy (increased tone of the uterus, swelling of pregnant women), fitness classes help to reduce their negative impact on the course of pregnancy.
Exercise can help reduce dilated veins and reduce the appearance of swelling and pregnancy stretch marks on the thighs and abdomen.

A feature of the classes in our club is the consistency and complexity. So, to achieve the result, we pay attention not only to physical activity, but also to the preparation of a nutrition plan for a pregnant woman.

The diet of pregnant women, the determination of physical activity and the choice of a set of exercises takes place in accordance with the recommendations of the doctor and the general health of the expectant mother. In total, our club has developed more than ten different programs for classes with pregnant women. All programs contain various degrees of load and individual approaches to catering.

In the fitness club for pregnant women, classes are conducted by highly qualified specialists.

We make sure that gymnastics for pregnant women gives good results not only to the mother, but also to the baby. That is why the doctor's recommendations and information about the well-being of the unborn baby are important for our specialists to determine the correct load.

All classes with pregnant women are conducted by highly qualified specialists with knowledge of obstetrics and gynecology.

A special complex was developed taking into account all the features of the female body weakened during pregnancy. If the expectant mother feels beautiful, healthy and strong, then her positive impulses are transmitted to the baby. Therefore, fitness for pregnant women is also a stimulating therapy for the baby himself in the womb.

Why do pregnant women need fitness?

Fitness exercises are a kind of preparation for childbirth. During childbirth, if a woman is not prepared, a perineal rupture may form. An unprepared woman often cramps her legs, her back hurts more. In addition, if a woman in labor is not familiar with the technique of proper breathing during childbirth, then she is very quickly exhausted, concentrating all her attention not on the birth process, but on her pain sensations. The inability to listen to your body, make it relax when necessary, choose the right position in childbirth - all this will turn the holiday from meeting with the child into a real test.

Fitness for pregnant women teaches expectant mothers special relaxation techniques, exercises train and strengthen the muscles of the abdomen, back, pelvic floor, and train breathing. All this will make future childbirth less painful and will not allow panic. At each lesson, a rehearsal of generic positions takes place, self-massage is taught, and soft stretching is performed.

Therefore, when the long-awaited prenatal moment comes, a trained woman will not have to go into a notebook for a hint, because her body will already be prepared in advance. Such a woman already knows herself what and when to do it right, how to breathe and move correctly. After all, she studied all this for many months of classes.

Of course, going to classes for pregnant women, or not going is a voluntary choice of any woman, but in order to make your birth more joyful and soft, you should prepare for them in advance. And then this bright event will bring only joy.

How to dress for pregnant women for fitness classes?

Nothing should hinder movement and interfere. Therefore, clothing for classes should be comfortable and free. It must be remembered that doing gymnastics for pregnant women helps to increase the warmth of the skin, so you should not wear a lot of clothes so that it is not hot during classes. Drafts should be avoided after class.

It is important that the meal was at least an hour before class. You should not exercise on an empty stomach. You can not exercise if there are symptoms of malaise, fever, purulent or infectious manifestations on the body, toxicosis, the threat of miscarriage, overwork, polyhydramnios.

Both childbirth and pregnancy itself is a difficult test for any woman and an incredible burden on her body.

A pregnant woman, in addition to happiness and joy, very often also experiences such ailments as urinary incontinence, leg cramps, weakening of the joints, lower back pain, toxicosis, and many, many other troubles. Some are less pronounced, others more. But you should never fall into despair. You can always alleviate any ailment, you just need to know how to do it right.

With the onset of pregnancy, many doctors recommend limiting physical activity. However, this does not mean at all that you should give up playing sports, because after giving birth, every woman wants to return to her previous shape. It is much easier to do this if you are engaged in fitness while carrying a baby.

Can pregnant women exercise?

That is, when asking the question “can pregnant women go in for fitness”, the expectant mother can confidently give an answer to this question on her own - it is possible. And not only possible, but also desirable - doctors supplement, at the same time, emphasizing that fitness classes for the period of bearing a baby should be corrected, resorting more and more to sparing, warm-up and restorative.

A big plus of such classes is that as a result, childbirth will be much easier. Sports moms have a trained heart, lungs and muscles, all this, of course, helps in crucial moments of contractions and the birth of a baby. In addition, small physical activity accumulates a hormone in the body - endorphin. During childbirth, it acts as a kind of pain reliever.

Fitness for pregnant women should, of course, be different from regular fitness. Before you start exercising, be sure to consult your doctor and make sure that there are no contraindications for exercising. The next step will be the choice of location and coach. It is good if it is a person with a medical education or someone who has been working with pregnant women for a long time.

However, not only the coach should monitor your well-being. First of all, you are responsible for your health and the health of your baby. For the effectiveness of training, observe the following rules:

you should not train at the maximum, even classes with low or medium intensity will have a positive effect;
do not be lazy, go to classes regularly, at least three times a week;
remember that while carrying a child, it becomes difficult for you to breathe. Keep this in mind while exercising and don't be afraid to change the intensity of your workouts;
For normal it is necessary to eat right. During fitness, set yourself a goal not to lose weight, but to strengthen your muscles;
from the very beginning of training, make sure that you drink enough fluids. Also choose the right clothes - the bra should not compress or pull the chest;
during exercise, in no case do not hold your breath, this increases the movement of the pelvis and can cause dizziness;
Watch your heart rate and don't forget about proper rest.

Fitness during pregnancy by trimester:

- 1 trimester

Please note that there are certain exercises that are strictly contraindicated for pregnant women. For example, twisting and various inclinations cannot be performed, especially in the first months of bearing a child. The fact is that this can lead to miscarriage due to.

What kind of fitness in the first months of pregnancy, when you feel mercilessly sick in the morning, and you feel like sleeping all day long? A woman who suffers from unpleasant symptoms in the early stages will ask, refusing to train. And it will be completely wrong: 20 minutes of general strengthening exercises a day, on the contrary, will help to cope, or at least reduce the manifestations of all kinds of discomforting signs.

Try it - and you yourself will feel the healing effect of sports on the body. After all, nothing is needed for this, judge for yourself:

we stand evenly behind a chair with a back, spread our legs shoulder-width apart and, holding on to the chair, carefully rise on our toes. On the rise - inhale, descending to the starting position - exhale. We do the exercise 10 times;
we move away from the chair, stand with the position of the feet shoulder-width apart and join the hands in front of the chest with the palm to the palm. With an effort we squeeze the palms, count to 5 and weaken the pressure. We repeat the exercise 10 times;
we take the position of the foot shoulder-width apart, the back is even, and we do the rotation exercise with the pelvis. The hands are on the belt. 10 times rotate the pelvis in one direction, then again 10 times in the other;
we perform leg swings: standing straight, hold on to the back of the chair and wave our legs forward, sideways, back. The exercise is performed with each leg 10 times;
we sit down on the floor, cross-legged in Turkish, relax our hands so that our fingers touch the floor. We stretch - raise the left hand, lean to the right until the elbow of the right hand touches the floor. In the same way, then we stretch to the left side - 10 times in one direction, and the same in the other.

- 2nd trimester

In the second trimester of pregnancy, do not exercise while lying on your back, as doing them increases the risk of oxygen deficiency in the fetus. In addition, the vertical position of the body during exercise can cause a deterioration in blood supply to the brain. That is why, an experienced trainer will replace this position with a kneeling stand with an emphasis on hands.

The second trimester is a golden time in all plans: toxicosis has passed, strength and energy - more than enough, in general, everything is conducive to sports. At this stage, it would be nice to include exercises to strengthen the muscles of the legs, back, and abs in the complex of exercises - they will serve well in late pregnancy, when the load on the body increases, and directly during childbirth.

A set of exercises for fitness in the 2nd trimester of pregnancy should look something like this:

we stand straight, holding on to the back of the chair, in the position of the feet shoulder-width apart. Holding hands on the back of the chair, we squat while exhaling, linger in this position for a few seconds (while the buttocks, thighs, perineal muscles are tense, the stomach is relaxed) and rise. After we do the exercise, but already relaxing the muscles. Total - 10 times;
the already familiar leg swing exercise, only from a prone position: we lie down on our right side, supporting our head with our right hand, resting our elbow on the floor, and laying the left on the floor. Raise your left leg and swing it back and forth. We do 20 swings with the left leg, turn over to the left side and repeat the exercise on the right leg;
we kneel and rest our hands on the floor, arch our backs in an arc, linger in this position for 3 seconds and return to the starting position. We repeat the exercise 10 times

- 3rd trimester

In the last three months of pregnancy, you need to carefully perform stretching exercises. Dislocation is possible, because during this period the body produces a special hormone relaxin, which makes the joints more supple.

Movements are permitted, agreed with a specialist, and are performed carefully and slowly, taking into account the exorbitantly enlarged abdomen. Fitness for pregnant women 3rd trimester is more and more a general strengthening exercise, a way to distract and even better prepare your body for the upcoming birth. It would be nice to buy a special large ball for exercise by this time - a fitball, but if it is still not in the house, the fitball may well replace some low ottoman. So:

we sit down on a fitball (ottoman) and spread our legs wider. And now - we perform a breathing exercise: we breathe superficially, like a dog in the hot summer season. We count 10 breaths, switch to ordinary breathing and repeat the exercise in a minute. In general, we do 5 such approaches;
we sit on a fitball (ottoman), arms folded on our chest, and carefully, slowly, we perform circular movements with the pelvis: 10 times in one direction, the same number in the other;
we squat down in the position of the legs at the width of the pelvis, spread our knees to the side, resting our hands on the floor. And now - we begin to roll over, from one side to the other, while straightening our legs in turn.

If you correctly follow all the instructions and tips, then the result of fitness classes will have a positive impact on future childbirth.

Take care of your own health during pregnancy and beyond!

Especially for- Maryana Surma

Sports are good for everyone, and during pregnancy it is doubly useful. Today we offer you a set of physical exercises for pregnant women in the second trimester.

We will talk about the advantages of this complex, give recommendations for implementation, and also dwell on contraindications, in which any physical activity is strictly prohibited at this stage of pregnancy.

To begin with, let's figure out what changes occur in the female body in the second trimester of pregnancy.

Anatomy

The second trimester is rightly called the most enjoyable period of pregnancy. Toxicosis is already behind, the stomach is not very big yet and absolutely does not interfere with moving and living a full life. It is during this period that you will first feel the movements of your baby.

Exercise during pregnancy in the 2nd trimester useful for the following reasons:

allow you to maintain muscle tone;
after childbirth it will be much easier to return to shape;
contribute to better saturation of cells and tissues with oxygen;
prevent the appearance of stretch marks;
invigorate, uplifting and help to cope with mood swings.

Despite the many benefits of exercise, there are some conditions in which exercise is strictly prohibited.

Contraindications

toxicosis;
low placenta;
spontaneous abortions in the past;
swelling;

uterine tone;
period of infectious diseases or exacerbation of chronic;
any abnormalities in the development of the fetus.

When choosing exercises for classes, preference should be given to the following sports:

swimming;
any classes marked "for pregnant women";
walks in the open air.

There are also several exercises, the implementation of which at this stage of pregnancy Absolutely forbidden. These exercises include:

press exercises;
dancing;

jumping;
any exercises and sports that have a high risk of falls and injury.

Before proceeding directly to the exercises, we advise you to familiarize yourself with the recommendations that will help you make your workouts comfortable and enjoyable.

A set of exercises for pregnant women - 2nd trimester

Exercise 1

As your tummy grows, your center of gravity shifts forward, causing lower back pain.
Place your feet hip-width apart, bend your knees slightly and tilt your pelvis forward. At the same time, you will reduce the load on the lower back and be able to get rid of pain in this area.

Exercise 2

In a standing position, raise your arms up and slowly reach for your hands. At the same time, swing your hips to the side. Don't forget about the slow pace of execution.

Exercise 3

Sit on the floor, cross your legs in front of you. Stretch your spine by straightening your back. Perform turns to the sides, forward and backward. At the same time, hands can be spread apart and also perform rotational movements in the joints. Concentrate on your feelings, get rid of extraneous thoughts. Breathe deeply. Imagine how every cell in your body is saturated with oxygen.

Exercise 4

This exercise will keep your pectoral muscles in good shape.
In a sitting position, place your hands in front of you, palms together, elbows raised. Press your palms against each other and linger in this position for up to 10 seconds.

Exercise 5

Lie on your side, bend your legs at the knees. Put your hands in front of you one on top of the other. Perform a smooth turn of the body to the side, while trying to get the hand that is located on top as far as possible behind the back.

Exercise 6

There is the best back exercise for pregnant women, which is recommended not only in the 2nd trimester, but throughout the entire pregnancy.

Get into a knee-elbow position. As you inhale, bend your back, aiming for the crown of the head to the ceiling, while exhaling, round your back, lowering your head as much as possible. In this position, it is even useful to periodically just stand. It also helps with lower back pain.

Exercise 7

From the same position, take your right arm forward parallel to the floor, while the left leg should be taken back. Stay in this position for a while. Then switch arms and legs and repeat the exercise again.

Exercise 8

Lie on your back, place your hands along the body, palms down. Bend your legs at the knees, placing your feet as close to your hips as possible. As you exhale, lift your pelvis up, creating one line with your torso and hips. Hold this position for a few seconds and then return to the starting position.

Exercise 9

Sit on the floor, spread your legs wide, bend your right leg at the knee, placing the foot next to you. Grab the toe of your left foot with your left hand. Reach up with your right hand. Hold for a few seconds, then change hands, bending your left leg and straightening your right leg.

Exercise 10

Stay on the floor, spread both legs wide, pull the toe towards you. Extend your arms to the sides. Perform smooth turns of the body, first to the right, then to the left.

Next, we will tell you what fitball exercises are recommended for pregnant women in the 2nd trimester.

Exercise 11

Sit on the fitball, put your feet shoulder-width apart, bending them at the knee at a right angle. By the way, if you have chosen a fitball of a diameter suitable for you, in this position the feet will stand firmly on the floor.
Alternately raise your legs to parallel with the floor. At the extreme point, linger and perform circular motions with the foot.

Lie on the fitball with your back, resting your elbows. Feet on the floor. Try to bend at the waist, tilting your head back. Stretch your back well. Don't try to bend over as much as possible. It will be difficult for you to get up.

So that you can choose the exercises to your liking, we have selected the following video for you, which will help diversify your workouts.

Exercises for pregnant women 2 trimester - video

This video shows the technique of performing exercises that are recommended to be performed during pregnancy in the 2nd trimester.

In conclusion, I would like to remind you that pregnancy is not a disease, but the most wonderful time of your life. And do not deny yourself physical exercises, if there are no contraindications. And exercises on the ball for pregnant women in the 2nd trimester will not only allow you to keep yourself in shape, but also help get rid of pain in the lower back.

What exercises have you chosen for yourself? What difficulties did you face? How has your health changed since you started? Share your thoughts on this in the comments.