Gymnastics for pregnant women in the 2nd trimester

Mid-pregnancy: what's new?

Starting from the 13th week of the "interesting" position withthe woman undergoes significant metamorphosis: the abdomen is already clearly visible, but still does not bind the movements, and the arrow of the weights shows 3 to 5 kg more than before. The mood is wonderful, because exhausting toxicosis gives way to a good state of health and an active lifestyle.

The emotional state is also normal: the confusion of the first "pregnant" weeks is already behind, the woman is finally established in the status of the future mother and is looking forward to the appearance of her baby! A comfortable period for active pastime will last up to 24 weeks of pregnancy. What to do next mom Now is the time to do health-improving exercises: gymnastics for pregnant women 2 trimester at home to help you!

Having mastered a set of simple physical and breathing exercises, you will make yourself an invaluable gift.

Judge for yourself - the result of daily training will be:

• 
  rapid adaptation to metamorphosis of pregnancy;


• 
  improvement of blood circulation, metabolism and the functioning of the heart system as a whole;


• 
  strong back and a tight stomach, a good tone of the pelvic muscles, which in the future will be a good help during childbirth;


• 
  stimulation of uteroplacental blood flow, which is an indispensable condition for the full development of the fetus;


• 
  absence of "delights" of pregnancy in the form of pains in the lower back, constipation, heartburn and varicose veins;


• 
  regular charge of vivacity and excellent mood;


• 
  strict control of excess weight.

Before you start training, do notbe lazy to go to the doctor who is watching your pregnancy: that you decided to do gymnastics, you must certainly inform him. Moreover, under certain conditions even minimal physical activity is contraindicated (uterine tone, threat of premature birth, vaginal discharge).

Positional gymnastics for pregnant women 2 termsRemember, the main set of lessons you need to go only after a workout! To do this, "resemble" on the spot, make several inclines in different directions, perform rotational movements with shoulders, hands and feet. We pass to the main part of the training. All the exercises are performed smoothly, without sharp movements, up to 10 times, carefully following the state of health. At occurrence even the most insignificant discomfort the employment should be stopped immediately and a little rest.

1. 
   sit on the floor, spreading your legs to the sides, hands fix on the belt. Exhaling, reach out with your right hand to the toe of your left leg, and vice versa. On inhalation, return to the starting position.


2. 
   The starting position is sitting on the floor. Pull the legs together and lean against the arms. Now bend your knees, spread them and bring them together again. Accept the original position.


3. 
   Stand on all fours. Exhale - slightly bend your back, throwing your head back, inhale - bend your back, head down.


4. 
   Bend your knees to the floor. Exhaling, slowly sit down on the heels, put your hands behind to support.

Respiratory gymnastics for pregnant women 2 trimester

The most suitable time for respiratorypractice - 10 - 20 minutes before exercise. Gymnastics saturates the body with oxygen, which most favorably affects the growth of the future baby and the appearance of his mother. In addition, without proper breathing can not do during childbirth.

A series of breathing exercises consists of three types of effective breathing.

1. 
   Abdominal breathing helps the mother in labor to rest in breaks between contractions. During the respiratory process, the breast remains motionless, only the abdomen rises. Often and rhythmically breathe for 5 minutes.


2. 
   The thoracic form of breathing is advised to be used directly during fights. Breathe so that the thorax "works", and the stomach is motionless.


3. 
   During the attempts to endure the struggle. To minimize pain, it is important to breathe intermittently. Practice at home - breathe noisily and often with your nose and mouth at the same time. Do not forget that gymnastics, both physical and respiratory, should bring joy. It's good if you practice every day: training will help to give birth quickly and painlessly.