Complex of exercises for pregnant women

Undoubtedly, any, at least a minimal physical load, should be in a woman during pregnancy. After all, physical education is always useful, and the waiting time for the baby is no exception. To correctly choose exercises, consultation of the trainer and gynecologist is necessary, after which it is possible to study at home freely, if there is no possibility or desire to go to the gym. There is a complex of simple and easy-to-perform exercises that you can take to pregnant women at home, throughout pregnancy.

Complex of physical exercises for pregnant women

To keep the muscles in a tone and always be in a good state, you need to conduct a daily warm-up.

1. Before performing, wear loose comfortable clothing and relax. Standing on all fours and head down, alternately raise the opposite arm and leg as much as possible up.
2. In the same pose, we bend, and then bend in the lower back with the maximum amplitude to relax this part of the spine.
3. From standing position, having exposed a leg forward, we bend it in a knee. Thus, the muscles of the inner side of the thigh and perineum are well stretched and strengthened.
4. Leaning your waist against the wall, smoothly going down, and then climb again.
5. Raise the heels from the floor, standing on your toes, and again return to the starting position.
6. Sitting on a chair with a straightened back, we take our hands to the sides. It is possible to use light dumbbells.
7. Sitting on the edge of the chair, you should bend back. Hands in this case are behind the head, which must be thrown back.
8. Widely spreading his arms, with open palms, raise them up and lower them.
9. We do the mahi by hand, taking dumbbells in them.
10. And in conclusion we bend our elbows in the arms, holding them from the dumbbells in front of us.

Complex of relaxing exercises during pregnancy

These exercises are useful for relieving the feeling of fatigue with the strained muscles of the waist, neck and legs of a pregnant woman.

1. Standing with the knees on the soft rug, alternately raise the right and left limbs, while looking at the floor. The exercise well relieves the load from the back.
2. We wring out, kneeling.
3. From the standing position, we lung forward and backward.