Fitness for pregnant women by trimester - gymnastics, physical activity and exercises

While expecting a child, women make every effort not to harm the unborn baby: they try to rest more, worry less, eat better and in larger quantities. At the same time, they can often forget about their physical fitness. But in order for the baby to feel good, a woman needs to move and it is even useful to visit the gym.
We'll talk about strength training for pregnant women in our article.

Is strength training allowed during pregnancy? Benefits
Risks
Absolute contraindications to exercise

Rules for safe activities

Training program for pregnant women in the gym

A set of exercises for the first trimester

For the second

For the third

Part 1: Aerobic exercise during pregnancy

Everyone knows well how beneficial exercise is, but they do not always decide to continue exercising during pregnancy. Scientists, conducting research and collecting more and more data, are finding out that if certain conditions are met, you can continue to exercise for the benefit of your health.

It is important to understand that each woman must obtain permission from her doctor, and the trainer must ask her to complete a special questionnaire (for example, PARmed-X, available at). Since American fitness trainers and instructors undergo annual advanced training and confirm their license (unlike Russia), they are required to know the restrictions for training for pregnant women, described by the American Society of Obstetricians and Gynecologists (ACOG) in regulation 267

Absolute contraindications for exercise include: heart disease affecting hemodynamics, restrictive lung diseases, cervical incompetence, constant bleeding in the second and third trimesters, multiple pregnancy with the risk of premature birth, placenta previa after 26 weeks of gestation, premature birth, late toxicosis.

Relative contraindications: severe anemia, chronic bronchitis, arrhythmia of unknown origin, extreme obesity, extreme underweight, orthopedic restrictions, uncontrolled type 1 diabetes, extremely sedentary lifestyle before pregnancy, intrauterine growth retardation, poorly controlled hypertension, epilepsy, hyperthyroidism, smoking .

There are also manifestations in which training should be stopped immediately: vaginal bleeding, dizziness, headache, chest pain, swelling of the calves, shortness of breath before exertion, muscle weakness, pain or swelling of the calves (the possibility of thrombophlebitis must be excluded), premature birth and others.

If you have permission and there are no restrictions, you can start training, but the trainer must constantly monitor the condition of the ward.

What sports are prohibited during pregnancy?

When answering the question whether pregnant women can play sports, we should talk about those sports disciplines that expectant mothers should not engage in.
First of all, this applies to those sports in which the risk of injury is high, such as boxing, parachuting and equestrian sports. It is quite obvious that during pregnancy you need to take care of your health, because now we are talking about two lives. Any negative processes in the female body will certainly affect the fetus. Also, do not perform sudden swinging movements, stretching the abdominal muscles, etc.

Rules for playing sports for pregnant women

The increase in loads should be gradual and smooth. Overwork after completing tasks is excluded. It is easy to determine that the load is too great for a pregnant woman: drowsiness combined with sweating, pain and tension in the muscles of the back and abdomen, a pulse more than 100 beats per minute 5 minutes after training are signs of overwork. The body should not be allowed to overheat, so clothing should be of high quality, spacious and made of natural fabrics, preferably cotton. You need to be very careful when choosing shoes for training. These should be high-quality and comfortable sneakers or sneakers with an insole that follows the “profile” of the foot. By the way, it can be purchased separately. The room in which the training is carried out must be well ventilated

Before starting work, the room must be well ventilated. At the beginning of pregnancy, the expectant mother listens to her feelings during and after training, and closer to the birth of the baby, it is worth paying attention to the behavior of the fetus: if after training the baby’s activity decreases, then the load is excessive. This means that you need, first of all, to consult a doctor and adjust the set of exercises. Any manifestation of ill health is a reason to consult a gynecologist

The appearance of dizziness, headache, swelling are signals to immediately stop playing sports.

When playing sports, it is important to choose comfortable clothes

Household chores as a form of physical activity

When it comes to physical activity during pregnancy, one cannot help but touch upon the topic of a woman’s household responsibilities. It will not be possible to completely avoid them, and there is no such need for this, but it is imperative to rationalize the approach to responsibilities.

It's time to stop washing and rinsing by hand. This important mission can be delegated to the washing machine, laundry or husband.
You should iron your laundry in portions; you don’t need to spend long hours with the iron at the ironing board. It is also worth trying to iron things while sitting, since in a standing position this everyday cross for all women is an analogue of monotonous standing work, which, by the way, is one of the harmful factors of production that is contraindicated for pregnant women.
You need to lift bags, which are not heavy (!), from a squatting position, and not bending over on stiff legs as before.
Arranging a home for an unborn child is a woman’s instinct, but you shouldn’t go too far in this: you shouldn’t move heavy furniture, or paint the floor, walls, window frames, etc. - the fumes from paint solvents are harmful to both mother and baby.
Many expectant parents, in anticipation of a new baby, are planning to move to a new home, which involves rearranging and cleaning. Therefore, this wonderful event does not need to be scheduled at the beginning or end of pregnancy.

Useful housework

I always like options when business is combined with pleasure. Same with some household responsibilities. There are several types of work that benefit both the home and the pregnant woman:

weeding, watering vegetables and flowers, picking currants, raspberries, gooseberries;
mopping floors on all fours;
walks in the forest, as well as picking berries and mushrooms.

Performing these manipulations is akin to fitness, but the main condition: all types of work should be a pleasure for the expectant mother.

Household chores should be a joy and, of course, not overload the expectant mother

Doing it right

Choosing a type of activity is only the first step. You need to know how to properly perform exercises for pregnant women, because an “interesting position” entails a lot of nuances. Regardless of the type of training you choose, you must remember to keep your movements smooth. Many exercises for pregnant women involve twisting and swinging your limbs. But expectant mothers often forget that active dynamics and harshness are prohibited. Lifting heavy objects is also prohibited, which must be taken into account when using equipment.

To make training comfortable and safe, you should follow these recommendations:

Wear a bandage. After the 14th week, the belly becomes noticeably rounder, and towards the end of the second trimester it is difficult to do without support.
Choose sportswear. It will provide support for the shape, which will increase by this time, and guarantee comfort.
Monitor your pulse. With a rapid heartbeat, oxygen access to the fetus decreases.
Do minimal exercises where you need to lie on your back. In this position, the vena cava is compressed, which limits the baby's oxygen.
Take a break between approaches.

You shouldn't force yourself to train. Classes should evoke positive emotions. If you feel unwell, training should be postponed until a better time.

If you feel unwell directly during the exercise, you need to stop training.

Training program for pregnant women

We offer you a workout plan in the gym for a pregnant girl.

Before training, warm up for 7-10 minutes. You can’t start training without warming up.

First, we perform complex basic exercises. We train 3 times a week and divide the days by muscle group.

Training should not be long - 30–40 minutes.

Day 1: chest, biceps and shoulders:

Dumbbell bench press on an incline bench - 10x5
barbell row to chest - 12x5
bringing hands together in a crossover - 12x4

Day 2: legs

plie squats with dumbbells or kettlebells – 10x5
standing back swings - 15x4
leg curls in a lying machine - 15x4

Day 3: back

vertical pull-down to the chest - 12x5
vertical block head pull - 12x5
Bent-over dumbbell rows - 10x4
Bent-over chest row – 8-10x4

Recommended sports for pregnant women

Regardless of the period, a pregnant woman can do:

swimming, which reduces the load on the spine, training all muscle groups (jumping from a springboard is prohibited);
yoga, which promotes physical and psychological relaxation (we exclude complex asanas);
Pilates, which develops and strengthens the pelvic muscles, as well as improves blood flow between the placenta and the fetus;
exercises on a fitball, which help reduce lower back pain, improve the general condition of the body and reduce blood pressure;
gymnastics according to an individually selected program (in special physical education groups for expectant mothers, specialists select individual complexes of therapeutic gymnastics for pregnant women).

The list of permitted sports and exercises is the same for both those who practiced professionally before pregnancy and those who have taken up this method of maintaining a healthy lifestyle at an amateur level. Recommendations regarding stopping exercise or, conversely, starting to practice exercises at different stages of pregnancy will also be uniform.

Exercises on fitballs are even practiced to relieve pain during contractions.

Table: distribution of physical activity by week of pregnancy

Trimester	Duration by week	What not to do	What is possible
First	1–4	Usually a woman does not yet know that she is pregnant, but as soon as she becomes aware of this, she needs to reduce physical activity. 20–30% for professional athletes and half for those who practice sports at the amateur level. Otherwise, overloads can be dangerous for the formation of the baby’s systems and organs, the formation of which occurs at this stage.
5–8	Working out the abdominal muscles: bends; pumping the press; “birch tree” poses; exercise "bicycle"; all movements with pulling the knees to the chest.	swimming; water aerobics.
9–13	skates; rollers; run.	walking; tennis; aerobics; yoga. It is better to practice classes a couple of hours after breakfast. Read also: How to find out at home that the fertilized egg has been released. Spontaneous abortion (miscarriage)
Second	14–17	Limit exercises from a standing position: no more than 1/3 of exercises.	swimming; fitness; aerobics; yoga; exercises to strengthen the muscles of the legs, back, abs, as well as to improve joint mobility. For inexperienced athletes, train 3-4 times a week for half an hour (10 minutes for warming up, 10 minutes for physical activity and 10 minutes for relaxation). For experienced athletes - an hour.
18–21
22–26
Third	27–30	exercises with raising your arms up, as they increase the tone of the abdominal muscles; balance exercises due to the difficulty of balancing with a big belly.	walks; flexibility and relaxation exercises; breathing exercises. Complexes of these exercises are found in yoga. You need to perform the exercises from a sitting position; from a standing position you can do one of five tasks in a complex.

What are the benefits of exercise during pregnancy?

Fitness instructors, together with gynecologists, have developed entire courses of exercises. All of them, performed during this period, can both improve the general well-being of the expectant mother and develop individual muscles to prepare the body for childbirth.

By resorting to fitness exercises for pregnant women, you can keep your chest, arms, and legs toned. The main thing to remember is that during the 9 months of waiting, fitness is not a means to make your figure ideal; you will need to do this after giving birth. Exercise now is a way to keep your body in good shape and prepare it for childbirth. However, moderate exercise will reduce the likelihood of gaining excess weight.

The press requires special attention . It is strictly prohibited to pump it at any stage of pregnancy. You should avoid all exercises that place stress on the lower abdomen. Light bending chair exercise may be acceptable. This will help support the press under such enormous loads.

Properly selected exercises improve blood flow in the internal organs and relax the spine. Improving blood metabolism in the mother’s body is important for a good supply of oxygen to the fetus. Fitness classes will relieve pain in the back caused by pinching.

The fitness you did during pregnancy will bring great benefits after the birth of your baby. For example, exercises aimed at strengthening the pelvic muscles are a good prevention of urinary incontinence after childbirth. Read more about incontinence prevention →

Gynecologists don’t just say that you can do fitness during pregnancy, they advise doing yoga and breathing exercises . These two types of fitness prepare a woman for proper breathing during childbirth and stretch the tissues that will participate in this process.

Yoga, in addition to physical activity, teaches you to control yourself and listen to your body. This will be useful during the birth process, when you need to pull yourself together, extinguish your fear and bravely endure the pain.

Playing sports is preparing not only yourself, but also training the fetus. A child, being in the womb, feels everything. And, if a woman likes to play sports, it is not a burden for her; if she hardens herself, then after birth the child will be much easier to tolerate adaptation to the world around him and physical exercise.

Other benefits of exercising during pregnancy include:

improved digestion;
reducing the risk of constipation;
reducing the number of stretch marks on the abdomen after childbirth;
burst of energy.

What sports can you do?

When choosing a different sport for yourself, it is recommended to think about whether it will bring pleasure in addition to benefits

Indeed, during pregnancy, a woman’s emotional state is as important as her physical form. A woman should leave class not with a feeling of accomplishment, but with a good mood

What sports can you do during pregnancy:

Swimming

You can swim throughout pregnancy until the day of birth (in the absence of contraindications). It brings many benefits to the female body:

Relieves stress from the spine;
Strengthens the muscles of the chest and back;
Improves blood circulation;
Helps improve appetite;
Reduces symptoms of toxicosis.

Exercising in the pool improves your overall well-being and gives you a boost of energy. In addition, the load is not felt as much in the water, the woman is protected from falls and injuries. She gives herself completely to the activity and enjoys it. You can swim 2-3 times a week. The duration of one lesson is from 30 to 50 minutes.

Yoga

When choosing courses, it is better to give preference to yoga for pregnant women. All movements are designed taking into account the characteristics of the female body. They are selected so that:

Train your breathing;
Learn to relax;
Keep your body toned.

These skills will help a woman during the birth process. Thanks to proper breathing, she will not waste extra energy, but will focus on the process itself. This skill will help reduce the intensity of pain during contractions and pushing.

Yoga is also useful for the baby himself:

Blood circulation improves;
Stable oxygen supply.

Women who were involved in sports before they found out about pregnancy can start yoga from the first days of pregnancy. If they led a sedentary lifestyle, then it is better to start no earlier than the 2nd trimester and after consulting a specialist.

Expectant mothers can do yoga 2-3 times a week. In this case, the duration of one lesson should not exceed 60 minutes.

Gymnastics

It is quite popular among expectant mothers, as it helps:

Learn to breathe correctly;
Strengthen the cardiovascular system;
Work out all muscle groups that are involved in the birth process;
Strengthen the pelvic and abdominal floor;
Relieve tension from your back, straighten your posture.

In gymnastics for pregnant women, all exercises are selected taking into account the characteristics of the female body. It does not include any sudden movements or awkward postures that could cause discomfort or pose a threat to the fetus.

Women who have been doing gymnastics during this time become flexible

Particular attention is paid to Kegel training. It is aimed at toning the muscles of the perineum, because they are under a huge load during labor.

Quite often, a set of exercises includes exercises on a fitball. Why are they useful:

Strengthens the cardiovascular system;
Relieves pain and stress from the back;
Normalize blood pressure.

The gymnastics course is developed by specialists. Therefore, you can do it throughout the entire period of pregnancy without worrying about the baby:

1st trimester – attention is paid to relaxation techniques, the ability to breathe correctly; 2nd trimester – work on strengthening muscles (pelvic floor, abdominal); 3rd trimester - more attention is paid to the joints (their mobility is improved) and the intestines (activity is stimulated). The exercises are also aimed at preventing venous congestion. Gymnastic exercises will be beneficial if performed for 30–45 minutes twice to three times a week

Gymnastic exercises will be beneficial if you perform them for 30–45 minutes twice or thrice a week.

Pilates

You should do Pilates with an instructor. He will select the most suitable course. Under the supervision of a professional, if you feel well and with the permission of the doctor, you can do it from 1 to 9 months of pregnancy.

Benefits of Pilates for a pregnant woman:

Strengthening the muscles of the spine and abdomen;
Formation of correct posture. This helps reduce back pain and also provides the baby with more space in the uterus;
Breathing training;
Gaining relaxation skills;
Reducing the level of stress hormones.

Pilates classes can improve blood supply to the fetus. This means that it receives sufficient nutrients to ensure its development and growth.

Expectant mothers can attend Pilates classes up to 3 times a week. The duration of each of them should be from 20 to 30 minutes.

If you exercised before pregnancy

The good news is that the first trimester is the perfect time for you. Most professional athletes practice sports during pregnancy as usual until the fourth month, that is, until the fetus becomes relatively large, and with it the belly. However, the first thing you should do is inform your instructor about your pregnancy. It will help you correctly adjust the load.

Intense aerobic activities - dancing, shaping, step aerobics - can usually be continued at the same pace. They increase blood flow to the uterus (and therefore blood supply to the fetus), help prevent postpartum hemorrhoids and varicose veins in the later stages. If you've been practicing martial arts, take it to a non-contact format to avoid injury. It is better to skip elements that require balancing (for example, pirouettes in dancing).

You can also not give up strength training two to three times a week, but you will have to modify it a little. Choose lighter weights and eliminate stress on your abs. Sports during pregnancy may include some abdominal exercises, but only under the supervision of a trainer. Concentrate on your back muscles: they will be especially important for longer periods. Don't forget to work your upper body, as well as your inner and outer thighs. The main rule is not to make yourself short of breath and do not hold your breath. All this causes hypoxia in the fetus.

Yoga is usually considered an ideal activity for pregnant women, but this is not always the case: many asanas and movements (for example, Ashtanga) are prohibited. You can continue Iyengar yoga - it has a special prenatal complex - hatha yoga and kundalini yoga, as well as qigong and Chinese gymnastics. Ask your instructor to select asanas for you to open your pelvis and breathing exercises for complete relaxation: this will be especially useful during childbirth.

How to properly organize training so as not to harm the woman and the fetus

Reasonable activity in the absence of contraindications will benefit both mother and baby.
A proper workout includes elements of cardio to improve endurance and gymnastics to increase muscle elasticity. During the training it is necessary:

Monitor your heart pulse. The norms for pregnant women differ from the standard.
Adjust the intensity and speed of the exercise.
Exclude supersets and circuit training from the complex.
Increase the amount of water you drink during exercise (up to 1 liter).
It is more careful to work with elements that involve joints in the process, since the hormone relaxin, actively produced during pregnancy, increases their mobility, which often leads to injuries.

What exercises to do

During the period of bearing a baby, doctors recommend paying attention to positional gymnastics, exercises on a fitball and knee-elbow positions. The first type prepares a woman for labor and includes the following elements:

The first type prepares a woman for labor and includes the following elements:

Cat:

stand in a knee-elbow position;
lower your head down and arch your back up;
return to IP.

Butterfly:

sit on the floor with your knees bent and your feet together;
place your elbows on the inside of your knees and apply light pressure, trying to separate your hips without pain.

Twisting:

the exercise is performed in a standing or sitting position (can be on a fitball);
turn your body to the left, then to the right, without using your pelvis.

The hand complex consists of:

With dumbbells:

take the equipment in your hands, stand or sit (on a bench, fitball, chair);
bend your elbows and bring the dumbbells to your shoulder line;
do 6-8 times.

With one dumbbell:

sit on a bench, take the projectile in one hand and bend it at the elbow at a right angle;
bracing yourself with your free hand, lift the dumbbell to your forearm and immediately lower it;
do 6-8 times.

For chest:

sit on the floor with your knees bent and your feet together;
pick up a small gymnastic ball and try to squeeze it;
do 10-15 repetitions.

Legs and buttocks training consists of the following elements:

Fitball rolling:

lie on your back, carefully placing your right leg on the ball, and rest your other leg on the floor;
start rolling the ball away from you and towards you with your right foot;
change legs.

You can do circular movements for 6-8 repetitions.

Simplified bike:

lie on your back, carefully placing your right leg on the ball, and rest your other leg on the floor;
use your free limb to imitate pedal rotation (6-8 times);
change legs and repeat the other.

Don’t forget about a 5-7 minute warm-up before each session and constant monitoring of your heart rate and your own feelings. If discomfort or mild pain occurs, you should stop training.

A set of exercises during pregnancy in the 2nd trimester

Like any set of exercises, a lesson for pregnant women begins with a warm-up.

Exercise 1

Raise your arms up and lightly stretch your whole body behind them. At this time, you can slightly move your body to the left, then to the right. All movements are made smoothly and slowly. Repeat 3 times and take a short break.

Exercise 2

Sit on a hard surface, it should be hard. Cross your legs in front of you. This pose is called “Turkish”. The back should be level, the spine straight.

Make smooth turns with your head, add body turns to them. Your arms should also work at this time - spread them to the sides and make rotational movements, starting from the hand and ending with the shoulders. Repeat 10 times, then rest for 30-60 seconds.

As you warm up, visualize your skin stretching, becoming elastic and firm.

After the preparatory exercises, proceed to the main exercises for different muscle groups. The following exercises are designed to strengthen the chest muscles in order to at least maintain some of its shape.

Exercise 3

In a sitting position, place your open palms against each other. Elbows should be at the level of the pectoral muscles. Alternately press one hand onto the other. The movement is reminiscent of squeezing juice from a citrus fruit. Performs 10 times without stopping. You can do several approaches during a session.

Exercise 4

Surely, you have seen the cartoon “The Little Mermaid” more than once, and to complete the next exercise you will have to spend a little time in her role.

Sit on your thigh, bend your legs slightly forward. Place your arm along your body and lean on it. The second arm extends upward, moves slightly to the side and does not drop down sharply. Then the side is changed to the opposite, and the movements are repeated - 10 swings for each hand.

Exercise 5

Don't forget about the oblique abdominal muscles - there is something for them too.

Lie on your side. Place your arms extended forward on top of each other. While slowly rotating your body, move your top arm as far as 180 degrees. Return to the starting position. You need to repeat 10 times for each side.

Exercise 6

Physical tasks for preparing the muscles of the perineum are of great importance. A fitball will help a lot with this.

Sit on a large rubber ball with your hips as far apart as possible. We hold for a few seconds until a slight tension is felt, and bring them together.

The pelvis and perineum should be completely relaxed when moving the hips back, and tightened when returning to the starting position. This improves blood flow to the pelvic organs.

Exercise 7

Pay attention to your back. Get on all fours with your feet and hands shoulder-width apart. This pose is called “cat pose.” The entrance is made - bend your back, exhaling - arch it as much as possible. The head should practically touch the floor. Performed 10-15 times, possibly in several approaches.

Exercise 8

Exercise for the feet is also very important in the second trimester, when the legs begin to get more and more tired from long walking.

Sit on the fitball. Spread your legs hip-width apart. Lay out a ribbon or scarf made of thin material in front of you. Use your toes to finger the fabric, trying to get from one end to the other. Do 3-6 times alternately for each leg.

Exercise 9

Don't forget about breathing! During the birth process, breathing exercises will be of great benefit to you. With their help you can reduce pain and relax.

Sit upright, your back should be straight. Place your right hand on your stomach, the other on your chest. Take deep breaths in and out through your nose. As you inhale, the chest should remain motionless and the stomach should rise. Then change tactics - let the chest rise, but the abdominal cavity does not move.

Exercise 10

After each exercise performed, do a light relaxing activity.

Sit on the floor, bend your legs under you so that your buttocks rest on them. Spread your knees slightly so as not to put pressure on your tummy - this way it will fit between them. Slowly lean forward, try to touch your forehead to the floor. Repeat 3 to 5 times. These movements will relieve tension from the spine and relax all muscle groups.

The exercises we have given are not the only ones of their kind. The choice of exercises for home fitness is completely in your hands! Exercise in a good mood by turning on your favorite music. Open the windows and let more fresh air and light into your room.

Is physical activity allowed in the early stages?

The first trimester (up to the 12th obstetric week) is the most significant in the life of the unborn baby.
During this period, all the vital organs and systems of the child’s body are formed. The life and health of the embryo are extremely sensitive to the emotional and physical state of the mother. Most women experience toxicosis and loss of strength. From approximately 4 to 8 obstetric weeks, some women only guess about their situation. They often lead completely normal lives. But if pregnancy is planned and desired, you need to listen to the recommendations and limit the intensity of sports. You need to take care of yourself and your unborn baby.

Stress and excessive physical activity in the first trimester can threaten miscarriage. Be careful!

Women who have not previously practiced training are advised to refrain from starting training in the first trimester. This is serious stress for the body. Choose quiet walks in the fresh air, walking in the park. At the beginning of pregnancy, you can do simple exercises at home without sudden movements. This will give you a charge of strength and vigor.

If a woman was already involved in sports before pregnancy, then you can continue training in a gentle manner. Be sure to warn your coach about your situation and follow his advice.

Advice: Monitor your feelings. If you feel unwell or sleepy, it is better to stay at home. If possible, try to keep your classes regular. Only then will the training be effective and not cause harm to the body.

Basic recommendations for activities in the first trimester

Avoid stress on your abs:

You need to put off cardio training - your heart is already working intensively.
If your stomach “pulls”, it hurts, immediately stop exercising and consult a doctor.
Exclude contact game sports - basketball, volleyball and other similar types.
Don't take risks: snowboarding, skating, and alpine skiing are now contraindicated.

Avoid going to the gym during flu epidemics and acute viral diseases. The expectant mother's immunity is extremely weak!

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.

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