Pregnancy is not a contraindication for sports! Of course, pregnant women are prohibited from heavy physical exertion, therefore, for example, weightlifting (by the way, if you did strength exercises before pregnancy, you can continue classes during pregnancy) and now you can’t do long-distance running. But you can’t completely abandon physical activity! Even more so, in these important 40 weeks you need to stay fit. If you played sports before childbirth, then after childbirth physical and mental recovery occurs very quickly. It is very important that mom is always full of energy for raising a child. This article will cover 8 major sports for pregnant women.
1. Yoga
This ancient Indian complex of physical exercises has no contraindications. Old people, adults, and even children can do yoga. It is also suitable for pregnant women. Yoga makes it easy to overcome stressful conditions. She will give your mind peace of mind, and your body - flexibility and youth.
2. Swimming
Swimming is another activity that is good for pregnant women. Swimming normalizes the functioning of internal organs, and also strengthens the bones of the pelvis, which is very important during childbirth. Even people with bone and joint diseases are involved in this sport. Swimming instructors will select an exercise program for you. Swimming relaxes and gives a feeling of calm.
3. Stretching
Stretching is very similar to yoga. It is a set of physical exercises with an emphasis on stretching muscles and tendons. Stretching allows you to learn how to control the pain, which will come in handy during childbirth.
4. Walking
Even outdoor walks play a big role. Long walking strengthens the heart muscle. This is probably the cheapest sport! For a normal walk, you will need clothes, sports shoes and a bottle of cool water to quench your thirst. Take a walk every day, do not give in to your laziness - do not take breaks.
5. Dancing
Are you okay? Do doctors allow you to dance? If you answered “yes” to these two questions, then why not dance? Dance clubs can be found in any city and they will cost you inexpensively. Choose your favorite dance, put a disc with the appropriate music - and dance! Dance uplifting and healing the body.
6. Aerobics
Aerobics is suitable for normalizing metabolism. Simple rhythmic exercises to the music will help you keep fit. Exercises while lying down will strengthen your pelvic muscles. This will facilitate childbirth and shorten before postpartum recovery.
7. Strength exercises
Yes, with variability you can even do strength exercises! If you did strength exercises before pregnancy, then why not continue your exercises during pregnancy? Of course, you will have to significantly lighten your sports equipment, and abandon heavy dumbbells completely.Go to the doctor and ask him to draw up a new routine for you.
8. Arnold Kegel Exercises
The German doctor Arnold Kegel once long ago came up with a set of exercises to strengthen the pelvis. Exercises should be done as follows: tighten the muscles of the pelvis, as if you want to keep the flow of urine, wait 10 seconds, and then relax. Repeat 5-6 times. These exercises can be performed both at home on the couch and in transport, because they are simple and invisible to others.
Do not be ashamed of your pregnancy. On the contrary - be proud that very soon you will have a child. If you eat well, sleep a lot, devote a lot of time to walking and doing your favorite sport - you are guaranteed a successful birth.
Rules for doing sports during pregnancy. Part 1
Rules for doing sports during pregnancy. Part 2
Swam during pregnancy. I went to the group. It helps to stretch the pelvic muscles, hold your breath. In the water, almost no belly is felt, and you swim without any problems. I walked a lot in the park, in the forest and just around the city. Gave birth without stretch marks, tears and cracks. Girls do not be lazy. This is for the good of the baby!
For me, during pregnancy, sports fell sharply, but what I did before pregnancy, during and after it, was yoga. In my opinion, this is the best sport for expectant mothers and you calm down and exercise at the same time. But still, it is important to remember that the loads should be moderate, my doctor forbade me to run during pregnancy.
good article
During pregnancy, doing yoga. Helps maintain physical fitness and spiritual balance. I also walked a lot in the fresh air. In my opinion, one cannot refuse physical exercises even in such a period, if the body is in good shape, then childbirth will be easier.
I was impressed with the fact that you can do power exercises, I never would have thought! Personally, I chose an accessible view for myself - this is swimming and walking. I live near the sea and did not stop swimming even for long periods. Of course, this is useful, because the muscles are strengthened, giving birth is much easier for the prepared body.