The complex of physical exercises for pregnant women

The basis of all exercises – correct posture. Go to the wall and leaned back on her way, were pressed to his head, blades, Heel. Pay special attention to the lower back and pelvis. Loins not cave, and buttocks – push to the wall. Keep your knees relaxed. Wait for several minutes, Try to remember that the body position and step forward.

Warm-up for pregnant women

Sit on the mat (maintaining correct posture) in position "half lotus".

• Circular movements mash toes, mash and mash foot, thereby activating the acupuncture points, It is based on feet.
• Hands folded in the "lock", foundation brush to rub the sensation of heat.
• Make a fist and make a circular motion, first in one direction, then the other.
• Straighten your legs, lean back on your hands:
  • and) mash ankles in a circular motion, first one, then on the other side;
  • to) Bend one leg at the knee, other – straight. Bent leg take aside, trying to hold her to the floor. The leg should be relaxed, Feel, how to stretch the muscles of the inner thigh. Legs change.

• Mash the shoulders. Pick them up and relaxed as possible and "roll" down. "Roll" and "open" shoulders.

• Cervical spine. Tilt and head movements (turns to the left shoulder, then to the right, back and forth), head turns to the left side, then – into the right.
• Get up right: his hand resting on his knee. Check your posture and breathing exercises to go.

The main part of gymnastics for pregnant women

• Feet together. Clear of the floor only five, nosochkah of imitiruyte hodybu.
• Without taking his socks on the floor, ankle alternately make rotational movement in one, then on the other side.

• Feet together, hands on knees. Poluprisev, perform a circular motion in the knees to one and the other side.
• Standing on one leg (You can hold on to the support), another bend in the hip, knee and ankle joints at right angles. Do rotational movement back and forth. It works only hip. Leg change.

• Holding on to the support, Take your right foot to the side. Leg change. We watch posture and breathing.
• Legs slightly apart, feet parallel to each other, hands on belt. The circular motion pelvis only first clockwise, then the other side. Then describe the eight basin. First, the first is the right hip forward, then change direction – the first forward is left thigh.

Strength training for pregnant women

• Standing. The feet are parallel to each other, arms down. Shoulder lift up, laid back and lower, maintaining muscle tension back and chest. Drop down to the semi-sitting position, palm can be put on the knees. Hold this position a few seconds, then take hands in "lock" at the front and pull forward, arching back.

• Holding on to the support, perform deep squats. Feet wider than shoulders. Works only legs, You can help himself with his hands, podtyahyvayas the resistance. Exercise repeat several times.
• Bend your right leg and grab the drumstick, knee omitted, the heel touches the buttocks. Hold this position a few seconds, then change leg.
• For exercises to strengthen the muscles inner thighs need a small ball or help partner. Hold the ball between your knees, compress it and fix a few seconds, then release. Make breathing exercise.

Stretching exercises for pregnant women (needed for muscle elasticity)

• Standing. The heel of the right foot is at right angles to the arch of the foot of the left leg and set aside. Lean to the right leg, left hand, try to get the ankle, right arm raised up, We look at the right hand. Alternate slopes.

• Feet wider than shoulders, palms pressed together at chest level. Slowly sit down, spreading his knees apart. Elbow rests on the knees divorced, as if pushing them.
• In the squatting position. Making the "kitty": arches his back, and are drawn up, Breathe. Slowly flex back down – exhalation.

• Sit on your heels, spread your knees apart. Make some leaning forward with straight arms and relax. Sit on the floor, press the soles of the feet together and pull them as close as possible to the perineum. Hands grasp the foot and pull the, Try as much as possible to separate the knees and pressed to the floor. You are in this position 5-7 seconds, After relax.

• "Seated doll" – legs, spread as widely as possible. Bend and stretch one leg, then to another.

• Behind him fold his hands in "lock" (right top, bottom left). Lean to the right, Then Left. Change hands (top left, right bottom). Repeat tilts right and left. Make breathing exercise.

• Behind grab hands in "lock" (right top, bottom left). Lean right, Then Left. Put your hands (top left, right bottom). Also, do tilts right and left. Make breathing exercise.

Exercises for intimate groups of muscles

These exercises are best done, sitting on a hard chair. It is important to focus on those muscles, you are working on.

• Slowly tighten and release the muscles of the vagina, not fixing the situation (8-10 time).
• Slowly tighten and release the muscles of the anus (8-10 time).

Relaxation after exercises for pregnant women

Take any comfortable position (supine, on his side, or sitting in a chair). Point, so you feel comfortable and nothing disturbed rest. It is desirable to include soft music. It is important to relax as much as possible.

Close your eyes. Try nothing to think. You are free from thoughts, problems and concerns. You are well and calm. Your breathing is shallow and flat. Listen to it, Feel, as air penetrates into your lungs: cool breath – warm breath. Concentrate on breathing: breath – exhalation, Breathe evenly, easy, without pauses. You forget about the world, you calm down, Are you in a cocoon of tranquility and safety. There is only you and your child. You are completely relaxed, you enjoy the silence. Everything will be ok. You are resting.