Charging for pregnant women - 3 trimester

The third trimester of pregnancy for the health of the future mother is very useful charging. It reduces venous congestion, strengthens muscles, makes joints more mobile. But it's worth remembering that the physical stress on the body needs to be reduced, performing the exercises calmly and smoothly.

Consider several exercises of simple charging for pregnant women, shown to them in the 3rd trimester, which will allow you to keep yourself toned and take care of light births .

Charge for pregnant women in the third trimester of expecting a miracle

For this exercise, you need a ball and dumbbells. Engage in the ball for pregnant women is very useful, because the ball allows you to do a variety of exercises for the hands, chest, hip part of the body. Do this exercise for pregnant future mother can at home on their own.

Sit on the ball and start swinging left and right.

Then take dumbbells weighing up to 0.5 kg and bend your hands in turn.

Continue charging the pregnant woman can, sitting on the ball, smooth turns to the right and left, fixing first the left hand at the level of the right foot (up to one minute), and then turn around and continue the exercise the other way. This exercise will stretch the back muscles and relieve the load.

After stretching the muscles of the back, remove the tension from the shoulders. To perform this exercise, you need to spread your legs to the width of your shoulders, bending your back, lean your hands on the ball. Doing hand-wringing, to roll the ball straight and slowly roll back.

Then make a few inclines left and right and continue the exercise with the ball.

A very important element of charging with the ball for pregnant women in the third trimester is an exercise to strengthen the muscles of the back and hands. For this, holding the ball on his arms outstretched, squeeze and unclench it.

We finish the gymnastics on the ball with an exercise to strengthen the leg muscles. We lay down on the ball, we place our feet on the width of the shoulders, and we roll on our backs back and forth, controlling that the buttocks and legs partially hang down. Exercise repeat 2-3 minutes, paying attention to the breath (breathe in the air with your nose, breathe out with your mouth).

Breathing should be deep and even. Breathing exercises will help prepare for fights and saturate the body with oxygen.

Recommendations of experts for pregnant women about the charge before childbirth

Excessive zeal here is useless, pregnant women, actively engaged in exercise before delivery, first of all think about how to lose weight, which were added during pregnancy. But it is important to remember three simple axioms: smoothness, simplicity, caring for the future baby.

Therefore, if you notice any deviations from the normal state of health: there are pain in the head, nausea, dizziness, then do not continue the exercises. Let everything normalize.

A small set of exercises - a guarantee of a surge of energy and good mood and, of course, simple births, what you want! Most importantly, remember that everything will be fine, because it can not be otherwise!