What fitness exercises can and should be done during pregnancy?

For girls who have been actively involved in fitness, it is very important to remain active during pregnancy. Read on to find out how to stay athletic and fit even in these difficult but happy times.

Society places so much importance on how fit and slim you are that it's actually stressful. When you finally achieve the result you want, you are willing to do anything to keep it. And when you finally want to have a baby, you have to accept that a flat stomach will be a thing of the past.

Pregnancy is beautiful and natural; you want to show off your growing belly. And this is the right position, even if the old clothes no longer fit in size by the 4th month.

Many women, once pregnant, begin to think that it's time to put their feet up on the table and relax. This is also necessary, of course, but you also need to stay healthy and fit. Here's what we know about how to stay active during pregnancy.

• Diet
• Preemptive strike against morning sickness
• What You Should Stop Doing ASAP
• Fitness: cardio and strength
• Coach's comment

Is it possible to go to the gym while pregnant?

The gym is one of the most popular types of fitness. Not all women are ready to give up playing sports and keeping fit during pregnancy.

But won’t the stress be harmful for the expectant mother and baby?

In order to get an answer to the question of whether it is possible to play sports during pregnancy, you need to consult an obstetrician. There is no need to be afraid of the visit, because in the absence of pregnancy pathologies and moderate physical activity, visiting the gym will not only not cause harm, but will also be beneficial and help in the upcoming birth.

A pregnant woman can visit the gym after consulting a doctor . Pros of going to the gym during pregnancy:

• Pregnancy and the birth process will be easier and less painful due to good muscle elasticity.
• All processes in the body proceed faster and better, which significantly reduces the likelihood of toxicosis.
• The expectant mother prepares the body and internal organs for the stress of labor.
• The child receives more oxygen from the mother than with a sedentary lifestyle.
• The endorphin produced during training helps to avoid stress and has a beneficial effect on a woman’s emotional background.
• Movement is the best prevention of edema.
• Trained back muscles maintain posture even despite the baby's weight gain during pregnancy.

Training during pregnancy has its own differences , therefore, when the doctor has given the go-ahead for physical exercise, you should contact a competent trainer who has experience working with pregnant women.

Even if it is not possible to train personally on an ongoing basis, it is necessary to hire a trainer for a couple of training sessions.

During this time, you need to decide on a training program, select the optimal weight of weights and master the correct execution of exercises.

We invite you to watch a video about whether you can play sports during pregnancy:

Can pregnant women do fitness?

Yes, you can do fitness during pregnancy, and in some cases it is simply necessary to do it, but first, let’s take a closer look at the condition of a physically unprepared woman.

First of all, a strong rupture may form during labor. And this can not only be very painful, but also dangerous for the woman and baby.

Further, an unprepared body has a harder time enduring the negative symptoms of pregnancy (cramps, pain).

During childbirth, a woman gets tired faster and concentrates more attention on pain and fears. In addition, it is harder for her to listen to her body and act together with the baby.

Fitness and breathing exercises for pregnant women provide excellent preparation for childbirth. The body trains muscles, tissues and the birth canal. Organs begin to work more correctly and more harmoniously. Thanks to special exercises for pregnant women for the back, the risk of many diseases is reduced. In addition, there is excellent prevention of unpredictable situations during childbirth.

The ability to breathe is a very important skill, thanks to which natural pain relief occurs. And the woman concentrates more attention on the right actions and the child. It is also very pleasant that thanks to breathing exercises for pregnant women, the duration of labor is reduced by several hours.

Finally, thanks to a set of exercises for pregnant women, the woman in labor feels more confident. She understands when to listen to the doctor and how to behave in unpredictable situations.

What is allowed to do on exercise machines during pregnancy?

The gym can optimize physical activity for a pregnant woman. A wide selection of exercise machines and possible exercises will allow you to direct the load only to a specific muscle.

You should not overuse strength training - you should dilute it with aerobic exercise. You need to work only with light weights and a minimum number of approaches and repetitions.

If a woman has previously regularly visited the gym, then she should exercise with weights that are no more than 60% of her usual weights. Particular attention should be paid to rest - be sure to take a break of 1-2 minutes between approaches.

Cost of classes for pregnant women

I. PILATES MAT, FUNCTIONAL, YOGA, TRX

II. ANTIGRAVITY (+ workouts from block I)

III. Pilates on studio reformers and chairs (+ workouts from block I and II)

Personal training by trainer category

Starting (first personal) training – 1,500 rubles.

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Fitness for pregnant women in Moscow at the ReForma studio

Contraindications

Contraindications for exercising in the gym for women during pregnancy:

• increased uterine tone;
• presence of bloody discharge;
• the emergence of a threat of miscarriage or fading of pregnancy;
• pronounced toxicosis, gestosis;
• a history of miscarriages or pregnancy pathologies;
• exacerbation of chronic diseases;
• any disease in the acute stage;
• presence of abdominal pain;
• bad feeling.

Restrictions

There are a number of exercises that should not be done during any month of pregnancy. This is due to the specifics of fetal development and changes occurring in the body of the expectant mother.

What not to do:

1. exercises with axial load - these include any vertical load on the spine;
2. lying on your back from the third trimester - this leads to compression of the vena cava and a decrease in blood flow to the uterus;
3. rotate the body – this includes crunches and exercises for the oblique abdominal muscles;
4. develop the abdominal muscles - the fetus in the stomach should not experience excess pressure;
5. exercises that increase abdominal pressure - primarily deadlifts;
6. load the lower back - this happens during squats, pulling exercises and hyperextension;
7. raising the pelvis above the head - this can also lead to increased blood pressure;
8. develop hip joints - bring, spread and move your legs back, as well as perform basic leg exercises.

The pulse during training should not rise above 130 beats per minute.

Exercises prohibited for pregnant women

The expectant mother should refuse:

• Strength exercises.
• Twisting and bending.
• Exercises for the press.
• Exercises that are performed lying on your back (not recommended from the second trimester).
• Strong stretching exercises.
• Jumping, leg swings, deep squats, fast running.

All these exercises lead to uterine hypertonicity, which can lead to miscarriage.

If a woman practices yoga, inverted asanas, when the legs are higher than the head, are contraindicated for her.

What exercises can you do by trimester?

For the first

The first 12 weeks are the most dangerous from the point of view of the possibility of miscarriage or a frozen pregnancy, so exercise in the gym during this period should be as gentle as possible. A woman should not start going to the gym in the first weeks if she has practically not done any sports before.

In the first trimester, the frequency of training should be within 2-3 times a week. The optimal duration is 40 minutes of low-intensity exercise.

All stress on the abs is prohibited, but you can train your hips and arms, as well as perform simple but effective exercises.

1. Workout on a treadmill . This workout has a beneficial effect on the cardiovascular system and burns a lot of calories. You shouldn’t be too zealous - it’s better for a pregnant woman to choose a fast walking mode, gradually increasing the speed of the treadmill to an easy jog. The exercise time should be about 10 minutes.
2. Flexion and extension of arms with dumbbells in a sitting position. This is one of the best isolation exercises to train your biceps. It is performed in a sitting position, the shoulders should be pulled back, and the elbows should be at the level of the abs. Hands with dumbbells are turned with palms facing the body.
   As you exhale, the dumbbell in your right hand rises, while the hand turns towards the face. The position is fixed for 1-2 seconds and the dumbbell is lowered. The hand returns to its original position - with the palm facing the body. The same movement is repeated with the left hand.

   In this exercise, the main thing is not to rush and not to reduce the amplitude. Elbows should be fixed in one place. You need to repeat the exercise 10-20 times in 3-5 approaches, depending on your physical fitness and well-being.

3. Side bends . Starting position – feet are placed shoulder-width apart, the right hand is placed on the waist, and the left hand is raised. The tilt is performed to the right side, while trying not to bend your knees or move your feet. After returning to the starting position, the hands are changed and the exercise is repeated in the other direction. All movements should be smooth, without jerking. The number of tilts in each direction is 10-12 times.
4. Cable pull on the block . Starting position - take the cable with an inside grip, arms are spread wide apart parallel to the floor, elbows pointing in different directions. The body should be straightened, the hips should be slightly pulled back, and the knees should be bent. As you exhale, the cable is pulled to the upper chest, elbows still spread and looking up. As you inhale, return to the starting position. Do 3 sets of 10-15 repetitions.

For the second

The second trimester is considered to be the safest for mother and fetus, so the intensity of training can be slightly increased - slightly increase the weight of the weights and the number of approaches.

This should be done after consultation with a doctor and trainer, as well as in the absence of contraindications and poor health after training. The following exercises can be added to the previous complex.

1. Riding an exercise bike . In the second trimester, this exercise will be a comfortable cardio workout for a pregnant woman that requires less effort than running or walking. The speed and force of resistance should be chosen moderate, not requiring much effort from the woman. The exercise time is 10 minutes.
2. Squats . The exercise is performed without weights. The main thing is to concentrate on doing it correctly. Starting position - the woman stands up straight, spreads her legs shoulder-width apart, and clasps her hands behind her head. As you exhale, you need to slowly squat down to the lowest possible level, while tensing your thigh muscles. As you inhale, return to the starting position. You need to do 3 sets of 10-15 repetitions.

We invite you to watch a video about what exercises are useful for a pregnant woman to perform in the 2nd trimester

1 set of exercises:

2 set of exercises:

3 set of exercises:

For the third

The third trimester is the most difficult and dangerous for a woman. If it becomes difficult to move, you should stop going to the gym, for example, in favor of the pool or yoga.

If you want to continue exercising and there are no contraindications, you should reduce the intensity to the first trimester format or even more. During this period, all exercises should be performed either standing or sitting.

1. Seated dumbbell raises . Starting position – a woman sits on a bench, and light dumbbells (0.5-1 kg) are taken in her hands. The hands should be turned towards the body. As you exhale, your arms rise and spread to the sides, and as you inhale, they smoothly return to their original position. Do 1-2 sets of 10-15 repetitions.
2. Side turns . Starting position - the woman stands up straight, feet shoulder-width apart, straightened arms spread in opposite directions parallel to the floor. As you exhale, you first turn to the right, and as you inhale, you return to the starting position. Then again, as you exhale, turn to the left and as you inhale, return to the starting position. The exercise is performed at a calm pace without sudden jerks. You need to turn 10 times in each direction.
3. Breathing exercises. The starting position is any - the woman can sit or lie. One hand should be placed on the chest, the other on the stomach. First, you need to exhale completely through your mouth, and then inhale smoothly and slowly through your nose.
   At the same time, the hand on the stomach should not move, that is, you need to inhale air by expanding the chest. After this, you need to hold your breath for a few seconds and also exhale smoothly.

   The exercise should be carried out at a calm pace for 5-7 minutes.

We invite you to watch a video about what exercises are useful for a pregnant woman to perform in the 3rd trimester

1 set of exercises:

2 set of exercises:

3 set of exercises:

Training program

An approximate weekly workout program for a pregnant woman:

How exactly do specialists help a child?

First of all, great attention is paid to the negative symptoms of pregnancy. These are, as a rule, leg cramps, toxicosis, lower back pain, weakening of joints, and urinary incontinence. And it’s no secret that these symptoms manifest themselves differently in all women.

So, when selecting exercises for pregnant women in the 2nd trimester, employees must take into account all these symptoms and other features of your pregnancy. As a result, negative aspects do not affect your baby’s condition in any way.

Even after completing a set of exercises for pregnant women, every woman begins to feel more attractive and confident. And this has a great effect on the health and emotional state of the baby.

Tips for expectant mothers

For those who have never played sports before

A woman who has not previously worked out in the gym has no goal of maintaining physical fitness and shape, so her task is to concentrate on preparing the body for pregnancy and childbirth.

To prevent sports from becoming stressful for the body, you should train no more than three times a week for 30-40 minutes .

Those who exercise regularly

Pregnancy is not a disease, and if there are no contraindications, then you should not change your usual lifestyle and refuse to play sports.

If a woman's body regularly receives physical activity, going to the gym during pregnancy will be a common thing and will not lead to stress.

But, no matter how seriously a woman goes in for sports, while expecting a baby, the load should be reduced by almost half and give herself more rest than usual.

What is the difference between group and individual classes?

Individual

This type of exercise is suitable for those women who exercised a lot before pregnancy and are well versed in the gym.

Pros : you have the opportunity to study calmly at your chosen pace, you don’t have to adapt to the schedule of group classes.

Cons : if you have any questions, you will have to contact a personal trainer for advice; working out alone can be boring.

Group

These activities, especially in antenatal groups, will help you connect more with other pregnant women. As a rule, a special trainer works in such groups and appropriate exercises are selected.

Group classes are suitable for women new to the gym.

Pros : a subscription to a group lesson is cheaper, the program has already been selected taking into account possible contraindications for pregnant women.

Cons : classes may take place at inconvenient times, and the instructor does not always pay enough attention to each woman.

Gymnastics and breathing for pregnant women

If you do not have the desire or opportunity to attend a full course of preparation for childbirth, then a subscription for 5 or 10 gymnastics classes for pregnant women is at your service.
The main attention is paid to the physical preparation of the woman. This is important not only for childbirth, but also for the normal course of pregnancy.

Course fee Fitness ONLY:

• Cost of classes
• 1000 rub. — 1 lesson
• 4000 rub. 5 lessons
• 5000 rub. 8 lessons
• 8700 rub. 13 lessons
• A special set of gymnastic exercises for pregnant women has been developed, which takes into account the characteristics of each woman; it is possible to select the load individually and stretch all muscle groups.

These are exercises that train the muscles of the perineum and pelvic floor, teach you to relax and relieve tension. and there are also exercises that relieve back pain during pregnancy.

• There is a pleasant background music in the hall. Fitness for pregnant women can be attended not only by healthy people; a set of exercises helps with complicated pregnancies, uterine tone, edema and more. All women train in the optimal mode for them, and an experienced instructor is always nearby, everything is under control.
• We even use a system of exercises that helps the baby so that he can take the correct position in the uterus. Gymnastics for pregnant women is easy, pleasant and at the same time effective for all muscle groups. We offer individual preparation for childbirth.
• We also have a system of exercises to help the baby turn over if it is in an incorrect position in the uterine cavity.
• Gymnastics for pregnant women is designed in such a way that it is very simple to do, but at the same time, all muscle groups are effectively worked out.
• The complex of fitness classes for pregnant women includes special classes for the breast. Thanks to them, proper lactation after childbirth is guaranteed.

Execution Rules

There are a number of rules that pregnant women should follow when visiting the gym.

• You must inform the gym administrator and coach about your situation.
• To drink a lot of water. It is better to do this little by little and often, this will help regulate body temperature and avoid dehydration.
• Breathe constantly. To prevent your child from suffering from hypoxia during training, you should remember the rule: exhale for effort, inhale for rest.
• During pregnancy, you should not visit shared showers or saunas in the gym.
• If you feel unwell, consult a doctor immediately. This could be a personal obstetrician-gynecologist or a doctor at the gym.