Gymnastics for pregnant women - 2 trimester

Movement is life, and this rule applies to absolutely everyone, even pregnant women. Of course, being in an interesting position, it is better for a woman to refrain from equestrian sport, cycling, fast jogging and other traumatic activities. However, walking on fresh air and moderate exercise during pregnancy can be very useful.

Regular performance of simple gymnastic exercises will help the future mummy:

• keep a good figure and prevent the appearance of excess weight;
• gymnastics for the back will relieve pain in the lower back during pregnancy;
• Exercises for the feet will relieve the development of varicose veins , strengthen the muscles of the pelvic floor and perineum;
• improve blood circulation in internal organs and saturate the body with oxygen, which will have a beneficial effect on the development and general condition of the fetus;
• breathing exercises during pregnancy, will teach a woman to control her breathing and relax. Such skills will come in very handy in the process of labor.

Obviously, pregnancy and sports are compatible, but do not forget about existing limitations and contraindications.

First, during pregnancy, you can exercise only after consulting a doctor, in the absence of a threat of miscarriage, hypertension, hormonal problems and other functional disorders.

Secondly, do not forget that during this period, you need to be more careful about your health. Therefore, therapeutic gymnastics and other physical activities during pregnancy are selected in accordance with the deadline, taking into account the general state of health.

Gymnastics for pregnant women in the second trimester

Since playing sports in the early stages is not always desirable. Therefore, let's take a closer look at physical exercises and gymnastics for pregnant women in the 2nd trimester.

After the organism of the future mother adapts to its new condition, toxemia and malaise will remain in the past, you can try to diversify your leisure with benefit, for example:

• enroll in a fitness club for pregnant women;
• do aqua aerobics, pilates, yoga.

Doing sports with pregnancy at home

Choosing a set of exercises yourself, you must take into account the constantly changing physical characteristics and capabilities of women. As a rule, home gymnastics during pregnancy in the second trimester includes a set of exercises for stretching, strengthening the abdominal muscles of the perineum, breast, increasing the mobility of the spine, as well as breathing techniques.

Here are some of them:

1. In the sitting position, on inhalation, raise one arm up and stretch until we feel how the muscles stretch from the waist to the hip. Then slowly bend the arm at the elbow and let it out while exhaling. And so for 4-5 times for each hand.
2. We stand facing the wall at a distance of two steps, leaning against it with straight hands. Slowly bend our arms in the elbows and with effort return to the starting position. Repeat the exercise 10-20 times.
3. Sit down on the floor and bend your legs under yourself, with your hands on your knees. Then we raise our hands at the level of the chest and on inhalation we firmly press the palms to each other. We remain in this position for about 5 seconds.
4. Again, the starting position is sitting, the legs are bent at the knees and pressed against the trunk. Slowly we press hands on an internal part of a femur, remaining 10 сек in such position.
5. We lay down on the left side, put our left hand under the head, and the elongated right hand in front of us. On inhalation we try to relax, and on exhalation we raise a straight right leg with a bent foot, then slowly lower it.
6. To strengthen the abdominal press, we get on all fours, keep our backs straight, the head continues the line of the spine. Then we arch our back with an arch, while we strain the abdominal muscles.

In addition, the gymnastics can be supplemented with other similar exercises, so that in total the duration of the exercise did not exceed 30-35 minutes.