For some reason, many women, upon learning that they will have a baby, completely stop any physical activity. Of course, there are complications during gestation, in which it is better to take care. But in general, sports for pregnant women are very useful and even necessary.
Instructions
Step 1
If you've never played sports before pregnancy, start with something simple: jogging, walking, and stair climbing. During classes, breathe only through your nose, try not to bring yourself to tinnitus.
Step 2
If you are interested in what kind of physical activity is suitable for pregnant women, visit the yoga section. Today there are a lot of circles specifically for expectant mothers. If your city does not have a separate section, you can attend regular classes, notifying the coach about your situation. Thanks to its measured and static nature, yoga helps to prepare the body and soul for childbirth. No other physical activity trains such deep muscles as yoga does. The only taboo is twisting.
Step 3
Pilates and stretching are also useful for pregnant women. Exercises like these increase the flexibility and elasticity of muscles and tendons. In addition, it is Pilates that relieves unnecessary stress from the spine, strengthening the muscle corset and strengthening the muscles of the pelvic floor. By attending these classes, you can not be afraid of complications in childbirth.
Step 4
Probably the safest sport for pregnant women is swimming and water aerobics. It is best to sign up for a section for expectant mothers. Such classes are taught by a specially trained trainer. Water aerobics is good in that it serves as the prevention of weak labor, which in turn reduces the risk of fetal hypoxia. In addition, this type of physical activity is the least traumatic and is indicated for women even in the third trimester. While swimming, keep in mind that diving and jumping from the tower is prohibited for the expectant mother.
Step 5
Answering the question, what kind of physical activity is suitable for pregnant women and has practically no contraindications, we can say with confidence that these are exercises with fitball. A large ball with a diameter of 0.65 m will help to strengthen the inner thigh, the muscles of the perineum and the muscles of the vagina. Fitball exercises have about the same effect as Kegel exercises.
Step 6
If you are planning to do this or that sport during pregnancy, be sure to consult with your gynecologist. It is the doctor who will calculate the degree of stress.
Step 7
If there are no direct contraindications to physical activity, pregnant women can play table tennis and tennis, ride a bicycle on a flat road and in a wide saddle.
Step 8
The following sports are absolutely unacceptable for pregnant women: diving, dance aerobics, sprint running, downhill skiing, surfing, power loads.
