Fitness for pregnant women: 8 exercises for home and gym

During pregnancy, a woman has to give up many things to which she is accustomed, and even more tangible changes await her. But, as most of us know, pregnancy is not a disease, and if it proceeds without complications, then you can try to maintain your usual way of life - for example, continue to play your favorite sport.

Working out in the gym is one of the most popular types of fitness. Most women striving for an ideal figure know that they cannot do without strength training. They are necessary in order to give the body a beautiful relief; they help to quickly and effectively cope with such typical female problem areas as the inner thighs, arms, buttocks, and weak back muscles. But, unfortunately, the results of training are lost very quickly if you stop training. Is it possible to continue going to the gym during pregnancy?

Physical activity and pregnancy

Scientists from the American College of Obstetrics and Gynecology say that exercise for pregnant women helps:

• avoid excessive weight gain, which complicates pregnancy and contributes to the development of obesity;
• strengthen the cardiovascular system and improve well-being;
• reduce the likelihood of needing a cesarean section;
• reduce the risk of hypertension in the mother and complications of the respiratory system of the newborn;
• reduce lower back pain (hello, growing belly!);
• manage symptoms of depression and anxiety, reduce stress;
• improve postpartum recovery.

How much should you exercise during pregnancy?

A sedentary lifestyle during pregnancy is associated with significant health risks. Not only can it lead to significant weight gain or even obesity, but it also provokes deep vein thrombosis, which is life-threatening for the baby and mother.

The World Health Organization (WHO) recommends at least 30 minutes of exercise per day for pregnant women. Childbirth is a huge effort, comparable to a marathon. This is a large expenditure of energy, so the body must be prepared. Exercising during pregnancy makes subsequent labor and delivery a less painful experience.

But it is worth considering that doctors recommend avoiding intense physical activity in the first three months, since the fetus is just developing and is especially vulnerable. You should also not exert yourself too much in the last trimester, as the risk of injury increases.

Fitness for pregnant women should include elements of fitness and stretching, such as:

• slight stretching of the body,
• general exercises to strengthen the body (especially the deep muscles that support the spine),
• relaxation combined with breathing practices
• muscle strengthening exercises based on the Kegel principle.

General recommendations for safe training

Some general tips to keep in mind when exercising during pregnancy:

1. Get permission from your doctor if you are new to the sport or have any medical conditions that may contraindicate it.
2. Drink plenty of water before, during and after your workout.
3. Wear supportive clothing (sports bra or belly band).
4. Don't overheat, especially in the first trimester.
5. Don't lie on your back for too long, especially in the third trimester.
6. Avoid contact sports and hot yoga.

During pregnancy, your body goes through many changes. It is important to choose exercises that take them into account:

Joints.

Hormones produced during pregnancy cause the ligaments that support joints to relax. This makes them more mobile and at risk of injury. Sudden movements (swings, jumping, hitting, etc.) should be avoided. They may increase the risk of injury.

Balance.

Excess weight and uneven weight distribution shift the center of gravity. The extra weight also puts stress on the joints and muscles in the lower back and pelvic area, which affects balance. As the body becomes less stable, you need to choose the simplest exercises possible.

Breath

. During exercise, oxygen and blood flow are directed to the muscles of the body. During pregnancy, the need for oxygen increases. This may affect your ability to perform intense exercise, especially if you are overweight or obese.

TRAINING PROGRAM BY TIME

At all times, it is necessary to warm up; you can also use a walking track with a slight rise of 10-15 degrees, a bicycle trainer with a backrest, or an elliptical trainer with low intensity. The pulse should not exceed 140 beats per minute; you can monitor it using a fitness tracker with a heart rate counter.

First trimester

Lasts from 1 to 13 weeks. During exercise, you should use chest breathing; exhalation should be almost 2 times longer than inhalation.

Main part:

• Kegel exercises.
• Dumbbell bench press.
• Seated dumbbell curl.
• Extension of arms in the simulator.
• Abduction of arms with dumbbells to the sides while sitting.
• Half squats from a standing position.
• Climbing onto a bench.
• Extending your legs to the sides from a standing position.
• Relaxation exercises.

Second trimester

From 14 to 28 weeks.

Approximate plan for the main part:

• Cat stretching exercise.
• Hand exercises.
• Exercises for the abductor and adductor muscles of the thigh.
• Shallow squats - plie.
• Bent-over dumbbell row.
• Seated dumbbell curl.

No more than a third of the exercises can be performed in a standing position - due to the risk of developing varicose veins.

Third trimester

In the period from 29 to 40 weeks, the body’s motor capabilities are limited due to the weakness of the ligamentous apparatus of the legs and the heavy load on the respiratory system. Therefore, the loads should be reduced, the bulk of the exercises should be on the arms and shoulders.

Bends forward are excluded, flexion in the hip joint is limited. It is recommended to perform special exercises that strengthen the arch of the foot, relax and stretch the pelvic floor muscles.

Sample exercises:

• Dumbbell curls, 10 reps.
• Abduction of arms with dumbbells, 10 repetitions.
• Turns to the sides for 6-8 repetitions.
• Stretching and relaxation exercises.

What exercises can pregnant women do?

If you exercised regularly before pregnancy, you can probably continue exercising during pregnancy. It is important not to overdo it, be careful and choose the right exercises that cannot cause harm.

Surely many girls have heard from relatives, friends or even doctors that bearing a child should be accompanied by absolute peace, minimal activity, etc. But a recent study of more than 2,000 women found that moderate-intensity aerobic and strength/toning exercise done 3 to 4 days a week throughout pregnancy was not associated with the risk of preterm birth or low-grade newborns. body weight. This applies to women with normal weight and singleton uncomplicated pregnancy. Despite doctors' recommendations to start or maintain an exercise program during pregnancy, only about 40% of patients exercise.

During all three trimesters, it is recommended to give preference to cardiovascular exercises, such as:

• fast walk
• swimming
• exercise bike
• prenatal yoga
• low impact aerobics led by a certified aerobics instructor
• special exercises to prepare for childbirth

These exercises are safe, have virtually no risk of injury, and benefit the entire body.

Fast walk

If your level of physical activity before pregnancy was low, you can start by walking around the house and surrounding area.

This class has several benefits - it's free, requires no equipment, and provides a cardiovascular workout with relatively little impact on the knees and ankles.

Swimming

Swimming, water walking, and water aerobics allow you to move without putting stress on your joints, can relieve swelling in your legs and feet, relieve stress, and help your baby get into the right position for birth. Just avoid backstroke during late pregnancy, as this can put pressure on major blood vessels in the abdomen, and avoid diving and jumping. Also avoid warm pools, steam rooms, hot tubs and saunas to minimize the risk of overheating.

Exercise bike exercises

Riding an exercise bike is safe for most women during pregnancy, including those who are new to the sport.

Cycling helps raise your heart rate, minimizes stress on your joints and pelvis, fights excess weight gain and, due to its stability, reduces the risk of falling or other injuries.

Yoga

Prenatal yoga strengthens muscles, stimulates blood circulation, increases flexibility, and relieves back pain. In the long term, this helps make labor shorter and more comfortable. According to one study, practicing yoga can also help manage stress.

It is worth avoiding asanas that can lead to imbalance, are performed on the stomach or involve prolonged stay on the back.

POWER TRAINING

Strength training should be done 2-3 times a week. Each lesson should consist of three parts:

1. Warm up - 5-10 minutes, slow walking will do.
2. The main part of resistance exercises is 20-45 minutes, from 4 to 12 exercises. Distribute the load across the main muscle groups: calves, biceps. triceps, quadriceps, thighs, deltoids, pectoral and back muscles. Use 1-3 sets with 10-15 repetitions at medium intensity.
3. Cool down - 5-10 minutes until the pulse returns to normal.

It is recommended to exercise under the supervision of a trainer. The main goal of training is to maintain previously achieved results. Weights should not exceed 60% of the usual working values ​​that were used before pregnancy.

Recommended settings:

• 3 strength and 2 aerobic workouts per week or less.
• Type of training: split and separation of muscle groups.
• Use moderate-light weights.
• 15 repetitions in 3 sets, with pauses of 1.5-2 minutes.
• The total training time with warm-up and cool-down is no more than 60 minutes.
• The intensity is not higher than moderate-medium - there should be no shortness of breath, that is, you should talk calmly.

Approximate split for a week:

• Monday - arms and pectoral muscles.
• Tuesday - aerobic training (swimming, water aerobics, walking).
• Wednesday - legs.
• Thursday - aerobic training.
• Friday - shoulders and back.

Who shouldn't exercise during pregnancy?

If you have health problems such as asthma, heart disease or diabetes, exercise may not be advisable or even harmful. Loads can also be harmful if you have at least one of the following abnormalities:

• Bleeding or spotting
• Low placentation
• Risk of miscarriage
• Previous preterm birth or history of early birth
• Weak cervix

Consult your doctor before starting an exercise program. He will give individual recommendations based on the characteristics of your body.

Characteristics of elliptical trainers

When choosing equipment, it is necessary to take into account some nuances. The convenience and effectiveness of classes will depend on the operating principle and set of functions.

Types of ellipsoids

Based on the principle of operation, there are three types of simulators:

1. Mechanical ellipsoids . These are the simplest and most budget-friendly options for elliptical trainers. They work by tensioning and loosening a belt on the flywheel. It is necessary to brake due to the efforts of the practitioner. This is a serious disadvantage if a woman needs to stop urgently. In addition, it is quite loud. Here are several models of mechanical ellipses:
2. Magnetic trainer . The principle of operation is to move the magnet closer and further away from the flywheel. Most often there is a built-in computer that shows the main characteristics: distance traveled, heart rate, exercise time, calories burned.
3. Electromagnetic elliptical trainer . This is the most modern device. But it costs much more than the first two. The quietest of the ellipses. The load changes due to the increase or decrease in the influence of the magnetic field on the flywheel. (More about the electromagnetic elliptical trainer)

Below are several models of electromagnetic ellipsoids and their prices.

Basic parameters of the simulator

Leading ellipsoid manufacturers offer different features:

• Exercise machines can be stationary or folding, on wheels. This is convenient for storage in small spaces.
• Very comfortable mobile and stationary handles. The first allow you to work the muscles of the upper body. And stationary ones provide support during training.
• The elliptical for pregnant women can have an adjustable pedal angle. This allows you to increase or decrease the intensity of the load.
• The on-board computer shows the pulse, the number of calories burned, the activity time, and the level of difficulty. The woman chooses the training program herself.

What exercises should pregnant women avoid?

• Exercise at an intensity that raises your heart rate to more than 90% of your maximum;
• Long distance running;
• Exercises with heavy weights during strength training;
• Contact sports;
• Hot yoga;
• Exercises in the supine position (in the third semester);
• Breath-holding exercises.

Avoid any activity where there is a risk of falling (for example, skiing or horseback riding). Equally important for good health and good physical shape is the absence of stress, healthy sleep and adherence to nutritional rules for pregnant women.

TRAINING RULES

The main rule is not to increase the load and be attentive to your body. The second important point is a consultation with a doctor; only he can objectively say whether it is possible to exercise and will establish an acceptable level of stress. And the third point is that there are very specific contraindications, in the presence of which classes will have to be stopped.

General recommendations:

• Consult a doctor, take all tests and make sure you have no contraindications.
• Focus on the timing - you should be more careful in the 1st and 3rd trimester; a number of experts advise not to exercise before the 2nd trimester.
• The optimal period for classes is from 4-5 to 30-31 weeks. Training frequency: 3-4 times a week.
• From 4 months, wear a supportive abdominal band.
• Avoid overheating.
• Monitor your pulse - it should not increase by more than 120-130 beats per minute.
• Follow the drinking regime - still water at room temperature is best.
• Be attentive to your own feelings - stop training at the slightest deterioration in your health.

Exercise recommendations:

• Be sure to start with a warm-up and end with a cool-down.
• Reduce the load compared to your usual level - the weight should be gradually reduced to 50-60%.
• While doing the exercises, watch your breathing - the effort should always be made while exhaling, and when relaxing, inhale.
• Completely eliminate abdominal exercises and those focusing on your stomach.
• Cardio exercises include walking on a treadmill, light exercises with an elliptical trainer and an orbit track.
• When doing dumbbell exercises, sit on a bench or exercise ball.
• Be careful with stretching because relaxin is produced during gestation, which relaxes the pelvic muscles and also weakens the rest of the musculature.
• Class time: warm-up and cool-down - 15 minutes each, basic exercises - 30-40 minutes, intensity not higher than average.
• The type of exercise is low-intensity aerobic exercise and strength exercises with light weights.

The best option is to work with a trainer who has a certificate allowing work with pregnant women. He will be able to give you recommendations based on your fitness, training and capabilities. He will also be able to monitor compliance with the rules and reduce risks.