Exercises for pregnant women with a ball 1st trimester. Fitball for pregnant women: safe physical exercise for expectant mothers. Useful video: exercises with a fitball for pregnant women

What is fitball?

Fitball is a ball. But the ball is special, designed to be swung gymnastic exercises. It's big and bright. Made of special rubber with a built-in Anti-Burst System (ABS - anti-burst system). Thanks to this same ABS, the fitball does not deflate suddenly and does not burst due to mechanical damage. What protects you from injury while training with a Swiss ball. This is the second name for fitball. Because it was invented in Switzerland.

No matter how much you weigh, you can confidently trust the strength and shock absorption of the fitball.

The advantages of this type of gymnastics. Why should you prefer fitball exercises to other types of gymnastics during pregnancy?

Specialists from various gyms and correctional centers have noted that vibrations during these exercises and the shock-absorbing properties of the Swiss ball have a positive effect on the metabolism of expectant mothers, improve blood circulation in their internal organs and strengthen all muscle groups. Fitball relaxes, relieves tension, relieves stress on the spinal column, strengthens muscles abdominals, hips, crotch. Pregnant women need all this not only in order to bear and give birth to a healthy child without any problems, but also for the speedy recovery of already accomplished mothers after childbirth. And thanks to Kegel exercises, designed to work out the pelvic muscles (which cannot be strengthened in any other way), when the time comes, your baby's head will turn exactly as it needs to in order to pass through the birth canal smoothly.

Before you start doing gymnastics on a fitball, you should definitely consult about this with the gynecologist you are seeing. And only after he confirms that you have no history of contraindications to training, can you begin to exercise with a clear conscience.

How to choose a ball?

When looking for a fitball for pregnant women, how to choose the right ball is what should interest a woman first of all. So, everyone knows that balls differ in size. Which one is right for a woman? If fitballs are inflated in a store, the best option– just sit on top of him and look at the position of his legs. If the knees are bent at a right angle, the ball is created specifically for this woman. But what to do if the fitball is packaged in a box on retail shelves? To do this, you just need to find out its size and compare it with your height. So, if a lady has a height below 152 cm, she needs a ball with a diameter of 45 cm. If her height is from 153 to 165 cm, so to speak, average, it is better to take a ball with a diameter of 55 cm. For tall women whose height is above 165 cm, the size will be suitable fitball 65 cm. It is also important to remember that it is better to buy any sports equipment, including similar balls, in certified stores. This is the only way to protect yourself from counterfeiting, and your health from various injuries when using low-quality products.

Basic poses

So, what could be the basic exercises (fitball for pregnant women)? In the videos that various trainers actively offer women, it can be seen that there are not so many poses for practicing with the ball. First: lying on the ball (stomach or back). This is necessary in order to strengthen the back and abdominal muscles. Second: sitting on a fitball. This is an excellent pose that helps train the pelvis and also works as a preventive measure for kidney problems and early uterine prolapse. Third: kneeling and lying on a fitball with the front of your torso. This pose is great for relieving back and lower back pain and also improves blood circulation. It is also important to say that all exercises on a fitball for pregnant women can be divided into three main ones: large groups: these are exercises for strengthening muscles and stretching, relaxation, as well as Kegel exercises (training deep muscles perineum, which is very useful during childbirth).

Simple exercises for pregnant women on a ball

While sitting on the ball, swing to the sides and back and forth. Make rotational movements with your hips - first clockwise, then counterclockwise. It may be more convenient to place the ball against the wall so you can stick to it.

Any swinging on the ball causes blood flow to the pelvic area and relieves tone. During pregnancy, if there is no threat of failure, such exercises can be done to eliminate tension and pain in the lower back and relax. During childbirth, movements on the ball will speed up the opening and facilitate the movement of the baby along the birth canal.

Lean on the ball, kneeling, and relax your lower back, finding the most comfortable position. Get down on your knees and lie on the exercise ball with your arms crossed ( top part the torso should be comfortably placed on the ball). Now relax the muscles of the back, pelvis and abs as much as possible - this will relieve pain in the abdomen and back. During childbirth, this exercise will ease contractions.

The ball is convenient for doing exercises to strengthen muscles pelvic floor, that is, strain and relax the muscles of the vagina and perineum.
Sit on a chair with a fitball in front of you between your legs. Squeeze the ball with your knees as if you were trying to push your legs together. This movement stretches and strengthens the muscles of the perineum.
Bends to strengthen your back and abs. Sit on a fitball with your legs spread apart for stability. Keep your hands on your waist and bend to the sides, then slowly turn your body left and right 15 times in two passes. Muscle pain during exercise is not allowed.
Take light – up to 1 kilogram – dumbbells. When balancing on the ball, bend your arms - they need to be strengthened, because you will have to withstand the stress of childbirth, where you will need Strong arms, and then you will need to carry the baby often and a lot.
We sit down in Turkish style, take the fitball at chest level and squeeze it with our hands, straining pectoral muscles. Elbows point out to the sides. For the muscles of the chest and arms, it is also good to raise your arms with dumbbells to the sides while sitting on a fitball.

Now we lie on our back, keep one foot on the ball, and “ride a bicycle” with the other. The same starting position, but we lean on the floor with one foot and roll the ball back and forth with the other. These exercises provide an outflow of venous blood and are good for varicose veins and edema.

Important!During exercise, it is permissible to lie on your back for no more than 5 minutes so that the large vena cava is not compressed by the uterus.

How to use a fitball to prepare for childbirth

The structure of the ball, unlike a chair or armchair, helps relax the muscles of the back, pelvic floor and abs. That is why it can easily replace a sofa or chair. Sit on the ball and rock slightly while reading, watching TV, or just chatting.

With the help of the ball, it is convenient to master different positions for childbirth - while you are still pregnant, you can determine your sensations and the most comfortable positions. A fitball will help train vertical positions, and using the ball shortens the duration of labor by about an hour.

Some maternity hospitals practice the use of fitballs. You may be able to take your ball to the birth. After discharge, be sure to wash him with warm water and soap.

How the ball will help

The ball softens the pain of labor: if you move on the ball in rhythm with the contractions, they are easier to bear.
You can lean on the ball while kneeling. These positions ease the pressure on the pelvis and give the baby room to maneuver - he can lower himself with each contraction.
On your knees, hug the ball. Rock your hips from side to side.
Lean on the ball while standing (the ball lies on the bed or table).
When you sit or lean on an exercise ball, your partner can massage your lower back during contractions, which can help relieve pain.

Fitball after childbirth

After childbirth, it is more comfortable to sit on a lowered ball than on a chair (especially if there are still painful sensations or stitches).
It is healthier for posture to feed your baby while sitting on a fitball than on a soft sofa.
By swinging on the ball, you can not only tidy up your figure, but also calm your baby.
You can use a fitball to work at the computer instead of an office chair, and for a growing child the ball will become one of the fun things to do.

Pregnancy is a time of transformation for a woman. Not only her body changes, but also her psychological state. To maintain muscle tone, a cheerful mood, and quickly get back into shape after the birth of a child, you need to take care of your body, eat rationally and be sure to perform special gymnastics. Many people are afraid to do anything physical exercise at this time, and some are just lazy. This is a big mistake. Moderate physical activity is necessary at any stage of pregnancy, if it proceeds without pathologies. Physical education will help avoid excessive weight gain, reduce the likelihood of stretch marks, and keep the expectant mother’s muscles in shape. Fitball for pregnant women has become very popular.

This is explained by the fact that exercises on a fitball for pregnant women allow a woman to prepare her body for childbirth, strengthen her abs, perineal muscles, and develop good stretching. The ball can become faithful assistant during the birth process.

Fitball is a special large ball for fitness. Its homeland is Switzerland, so its second name is Swiss ball. It makes it possible to perform various exercises, as it can withstand heavy loads. You can sit on the fitball, lie down, and jump with it. This versatile tool for physical education is made of bright rubber. The fitball must have a built-in anti-explosion ABS system, which prevents it from suddenly deflating and injuring a woman. Thanks to this, if you accidentally puncture the ball, it will not explode, but will gradually release air.

Exercises with a fitball for pregnant women allow you to cope with back pain that arises due to the increased load on the spine of the expectant mother. These exercises have a definite advantage over strength training– they do not cause muscle pain and do not build them up. Before starting classes, you should consult your doctor. Gymnastics for pregnant women with a fitball has almost no contraindications, and many doctors recommend this type of exercise to women.

How to choose the right ball?

To ensure that exercises on a fitball for pregnant women are useful, it is recommended that you purchase it for yourself individually. The balls differ in parameters.

How to choose a fitball for pregnant women? To pick it up correctly, you should sit down on the ball. If your legs, bent at right angles at the knees, rest freely on the floor, then the size is appropriate.

You can choose a ball based on data such as the woman’s height and the diameter of the ball:

height up to 1.52 m – diameter 45 cm;
1.52-1.65 m – diameter 55 cm;
above 1.65 – diameter 65 cm.

It is better to buy a fitball during pregnancy in specialized stores. It’s easy to buy fakes in the markets, which can burst during class. In this case, the expectant mother may be injured by falling from the ball.

What is a fitball used for during pregnancy?

Exercises for pregnant women with a fitball allow the expectant mother to:

relieve tension from the spine;
relax the muscles surrounding the spinal column;
improve the functioning of the respiratory system;
activate the circulatory system;
normalize heart function;
increase blood circulation in all organs.

Exercises with a fitball for pregnant women allow you to keep your pelvic muscles in shape. This makes it possible to minimize the likelihood of injuries and perineal ruptures during childbirth. Such exercises for pregnant women are an effective means of preventing kidney and bladder diseases and uterine prolapse. During classes, the back and abdominal muscles are strengthened, which is big advantage during the birth process. Gymnastics with a fitball for pregnant women allows you to improve blood circulation in the uterus and, accordingly, improve the nutrition of the fetus. It helps prevent stagnation of venous blood, the appearance.

Fitball for pregnant women will become a good helper at home. It can be used as a chair while watching TV or rocking on it. This allows you to cope with back pain and relax your muscles.

The ball will be useful to the expectant mother during childbirth. It allows you to reduce pain during contractions and use your energy sparingly during this period. With short jumps on a fitball, additional blood flow occurs to the pelvic organs and, due to this, accelerated dilatation of the cervix.

Exercises on a fitball for pregnant women are recommended to begin after 12 weeks. During this period, the expectant mother is less likely to worry, and the likelihood of a miscarriage is minimal. Before you start exercises for pregnant women on a fitball, you should consult your doctor. It will be very good if a set of exercises is selected by a competent instructor. It is advisable not to invent them yourself.

Gymnastics on a fitball for pregnant women has a minimum of contraindications, but they still exist. These include:

threat of miscarriage;
increased;
severe back diseases;
isthmic-cervical insufficiency.

Let's look at the features of ball exercises in different trimesters.

In 1st trimester

Fitball exercises for pregnant women are usually not performed in the 1st trimester. During this period, it is recommended to minimize physical stress on the expectant mother’s body so as not to provoke a miscarriage. This is especially true for those women who did not engage in any sports before conception.

If the expectant mother is accustomed to physical activity, then exercises for pregnant women on a fitball can begin in the second half of the 1st trimester. It is recommended to use only those exercises that are designed specifically for women expecting a baby.

Fitball exercises for pregnant women in the 1st trimester are quite simple and are performed 3-4 times. At this time, it is important to dose the load correctly and not overexert yourself. Before you start exercising on the ball, you need to warm up your muscles. To do this, swing your arms, walk in place, and turn your head for 5 minutes. If gymnastics with a fitball for pregnant women at some point begins to cause discomfort or pain to the woman, then the exercises should be interrupted and rest. During this period, you can load the muscles of the hips and shoulders, but exercises with the press should be postponed until a later time.

Here are some of the exercises allowed during this period:

Lie on your back, bend your right leg and place it on the ball, resting your foot on it. The bent left leg should rest on the floor. Straightening my right leg, roll the ball back and forth slowly. Repeat the same with your left leg.
Sit on a fitball, bend your arms with dumbbells at an angle of 90°. Without straightening them, move them apart and return them to their original position.
Sit on the ball, spread your legs wide. The torso should be slightly tilted forward. Place your elbow on your thigh with one hand. Take the other dumbbell and bend it at a right angle, while moving your elbow and shoulder back. Next, you should straighten and bend your arm at the elbow again.

In the 2nd trimester

During this period it is possible to carry out more intense exercise with the ball, since the likelihood of miscarriage has already decreased.

Fitball classes for pregnant women in the 2nd trimester include:

Stretching exercises;
Relaxation exercises;
Exercises to train the muscles of the perineum.

Stretching exercises

The first group includes exercises for the back muscles. To perform them, you need to sit on the ball, you can lean on it with your hands. Then you should rock, rotate, and move back and forth with your pelvis. Such skills will be useful in the future during childbirth. Exercises on a fitball for pregnant women, carried out in the 2nd trimester, will help a woman take her mind off pain during contractions. And during the period of bearing a child, they relieve lower back pain and relieve tension in the back muscles.

The following exercise will also help strengthen your back muscles: sit on the ball, turn your torso and touch the opposite leg as far as possible. Muscles shoulder girdle and your lower back will become stronger if you roll the fitball toward and away from you while bending over.

In addition to this, strengthening and stretching the leg muscles is recommended. To do this, sit on the floor, spread your knees and squeeze the ball with them. This action must be repeated several times until slight fatigue appears. Then, sitting on the fitball, you should alternately reach your right foot with your right hand and your left foot with your left hand.

To develop arm muscles, you can squeeze a fitball with your outstretched arms. The following exercise allows you to develop stretching and strengthen your buttocks: lean on the ball chest, cross your arms under your chin and alternately swing your legs.

Exercises for pregnant women on a fitball in the 2nd trimester should help strengthen the abdominal muscles. This must be done carefully, since increased loads on this area during pregnancy are prohibited. One of the recommended exercises: lean on the ball with your back and shoulder blades, bend your knees at an angle of 90°, put your hands behind your head. Next, the upper body is lifted with a delay of several seconds.

Relaxation exercises

Fitball exercises for pregnant women must include relaxation exercises. To do this, you need to lie on the ball with your chest, hugging it, kneeling and relaxing your back. The ability to relax will allow a woman to rest during childbirth and maintain strength between contractions.

2nd trimester is the optimal period for classes. But from about 18 weeks, it is recommended to wear a bandage while performing exercises, which will reduce the load on the back and abdominal muscles, and also prevent stretch marks.

In the 3rd trimester

Gymnastics for pregnant women using fitball in the 3rd trimester includes all the same simple exercises, as in earlier periods. At this time, it is already difficult for the expectant mother to do physical exercise, but she is quite capable of playing the ball. Exercises for pregnant women on a fitball in the 3rd trimester are of great benefit, since they are aimed at strengthening the muscles of the abs, lower back, buttocks, perineum, arms and legs.

Most maternity hospitals already have such balls, and they really help a woman during childbirth. If she is prepared and knows well what to do with the fitball during childbirth, then cervical dilatation occurs faster with the ball than without it. Exercises on a fitball for pregnant women in the 3rd trimester give the expectant mother the opportunity to learn all the intricacies of using it during childbirth.

At the end of pregnancy, unless there are contraindications, it is not recommended to completely remove physical exercise. Even if it becomes difficult to exercise, you can perform relaxing exercises for pregnant women in the 3rd trimester on a fitball. At the same time, the intensity of the load and the pace of the exercises must be carefully adjusted taking into account the period and characteristics of the body of the expectant mother.

The expectant mother needs physical activity during pregnancy. But it must be agreed with a doctor. Gymnastics on a fitball for pregnant women in the early stages allows you to strengthen muscles, relieve tension from the back muscles, and in the 3rd trimester - prepare for childbirth.

Useful video: exercises with a fitball for pregnant women

Gymnastics for pregnant women with a fitball in pictures

During pregnancy, light physical activity won't hurt at all. For example, gymnastics for pregnant women using a fitball is a very gentle and enjoyable way to maintain excellent health. physical fitness! A set of exercises is presented by fitness instructor for children and expectant mothers Ekaterina Leonova.

Gymnastics on fitball is great option for pregnant women who want to stay in good physical shape.

cardiovascular systems

It is useful not only to perform exercises on the ball, but also to simply sit on it instead of a chair.

Each exercise is performed 3-4 times.

Before performing exercises, consult your obstetrician-gynecologist.

Warm-up

I. p.: Sitting on the ball.
Bend forward with your arms stretched out in front of you, then straighten up and raise your arms up and slightly to the sides (it is not recommended for pregnant women to hold their arms directly above their heads!).

For relaxation

I. p.: Sitting on the ball.
Bend forward, resting your elbows on your knees. In this position, the back relaxes well.

Side turns

I. p.: Sitting on the ball, arms extended and lying on the ball.
Turn to the right, place your left hand behind your right leg. Lock the position. Then do this exercise facing the other way. It stretches the back muscles well.

Bends towards the leg

I. p.: Sitting on the ball, legs bent at the knees and standing on the floor.
Extend your right leg, placing it on your heel. Reach towards it with your whole body, touching the toe with your hand. Perform the exercise in the other direction.

Squats

I. p.: Standing, right leg forward, left leg back, left hand holds the ball.
Bend left leg at the knee (the left hand rests on the ball) and straighten up again. We do the same in the other direction.

Side bends

I. p.: Sitting on the ball, the right leg is moved to the side.
Stretch your right hand towards your right leg. Return to the starting position, perform in the other direction.

Roll the ball

I. p.: Standing, back bent, hands resting on the ball, feet shoulder-width apart.
Using our hands, we roll the ball forward, then return back. This exercise is very beneficial for the back muscles and shoulder joints.

Lying on the ball

I. p.: Sitting on the ball.
Try to lie with your back on the ball, with your legs slightly apart. This exercise relaxes the back muscles well and strengthens the legs.

"Active sitting"

I. p.: Sitting on the ball, hands on hips.
Let's try to ride a ball: with springy movements we move on the ball, first back and forth, then left and right, and finally perform circular movements.

Keep the ball

I. p.: Standing, ball in arms extended forward.
Squeezing the ball in your hands, try to bring it as close to you as possible, and then move it away from you again. This exercise strengthens the muscles of the back and arms.

How to choose a ball for fitball?

When buying a ball, pay attention to its size. You can check if the ball fits you in the following way: sit on it with your feet next to it. The resulting angle between the thigh and lower leg should be 90-100 degrees. If you do not have the opportunity to try on the ball, adhere to the following rule: for women with a height of 152 cm, a ball with a diameter of 45 cm is recommended, with a height from 152 to 165 cm - 55 cm, with a height from 165 to 185 cm - 65 cm.

Buy fitballs in stores, not in markets, otherwise you risk encountering a counterfeit: such balls are inferior in properties to quality products and may have a toxic rubber smell.

Do not store the fitball near radiators and heating devices, on the balcony in winter, near sharp objects.

To inflate the fitball, you will definitely need a pump.

Video. ball exercises for pregnant women

Pregnant girls who previously led active image life, you have to reduce physical activity so as not to harm the fetus. But you shouldn’t completely abandon them. There are many options on how not to lose muscle tone and always stay in shape, even if you are pregnant.

Fitball- a wonderful auxiliary tool in training for pregnant girls. With fitball, classes become more effective and interesting. You can lie on it, sit or do exercises while holding it.

A gymnastic ball is a ball made of elastic material. The material from which this ball is made is quite dense. Therefore he can withstand quite heavy weight. And when punctured, the fitball will slowly deflate and not burst under you.

In addition, it is more comfortable for girls to do physical exercise while sitting on a fitball. The elasticity of the ball allows you to align the pelvis and relieve the spine during exercise.

What are the advantages of gymnastics on a fitball for pregnant women?

For girls with trained muscles and a strong muscle corset, childbirth is much easier. And mastery of the abdominal and pelvic muscles will help you cope more safely with the birth of your baby.

During gestation, as the abdomen enlarges, the load on the entire skeleton, as well as on internal organs. With properly planned loads muscle corset, which holds the spine, comes into tone, lymph and blood circulation is stimulated, all organs begin to work more stably.

Fitball training They also contribute to a good fit during the entire pregnancy and the return of muscle tone after childbirth.

In recent weeks, there have been constant nagging pains in the muscles of the back, because the stomach is already quite large. Exercises will help relieve the load on the spine and relax the back, resulting in less pain.

Experts say that a gymnastic ball can help ease contractions, and the birth itself goes much faster. During the first contractions, it is recommended to roll on the ball, moving your pelvis in different directions. This will improve blood circulation in the pelvic area and relieve pain.

As soon as toxicosis ceases to bother you greatly, classes at gymnastic ball we can start. Since the fetus is attaching in the first weeks, special care must be taken during active activities. It is best to start exercising in the second trimester.

So, using a fitball for pregnant women you can get the following advantages:

anatomically correct posture. Fitball exercises strengthen the muscle corset that holds the spine.
promotion muscle strength. The movements in the gymnastic ball training program involve all muscles, including deep ones. As a result, the whole body becomes toned and strengthened.
improved flexibility. You can perform many stretching exercises with a fitball. They will be safe even for pregnant girls. Also, joint gymnastics will help develop joints.
stimulation of blood and lymph circulation. Some special exercises, including respiratory ones, will force blood and lymph to flow where they need to go. This promotes the supply of oxygen to all organs and the outflow of metabolic products.
good mood. Exercises on a gymnastic ball will not be boring. Any workout improves your mood and overall tone.

Reasons why you can’t exercise on a fitball

threat of miscarriage
high uterine tone
pathologies of internal organs
isthmic-cervical insufficiency
hernias and protrusions of intervertebral discs

Is not full list reasons that prohibit classes at fitball for pregnant women. It is better to consult your gynecologist about all contraindications. If the doctor thinks that you can study, he can write you a referral. The trainer, based on the recommendations specified in the referral, will create a program appropriate for you.

Fitball gymnastics technique for pregnant women

Before each lesson, you need to do a light warm-up for 3-7 minutes. This could be walking and warming up your joints. Warming up will prepare the body for a more serious load.

Next comes the training itself; it contains basic exercises that tone the muscles and stimulate blood and lymph flow. It is advisable to dilute these exercises respiratory complexes. The main part should last no more than 30-40 minutes.

At the end of the workout, you can do some stretching, also on a fitball.

Fitball exercises for pregnant women

Many processes take place in the body of the expectant mother. And in each period of pregnancy they are different. Therefore, separate exercises should be selected for each trimester. Also, the girl’s “sports” background is taken into account.

First trimester

In the first weeks of pregnancy, it is worth keeping physical activity to a minimum. At this time, the fetus is being attached. Exercises for the pectoral muscles and for improving blood circulation in the pelvic area are quite suitable.
For example, place an exercise ball in front of you and place your hands on the sides of the ball. Squeeze it and hold it for a few seconds, then release the pressure and repeat again.
Blood circulation in the pelvic floor can be improved by rolling while sitting on a fitball: roll the ball in a circular motion of the pelvis.

Second trimester

Here the load can already be increased, but those movements that are performed while lying on your back can be minimized.
Example: Inclines work well. Sitting on your heels, place your hands on top of the fitball. Slowly lean forward, rolling the ball away from you. Stay in this position for a few seconds and roll the exercise ball back towards you.

Third trimester

In recent weeks, the stomach is already quite large and it is problematic to perform some movements. During this period, you need to exclude exercises that load the lumbar region.

Example: Lie on the ball with your shoulder blades. The body is parallel to the floor, the legs are fully planted on the floor. Roll the fitball in different directions, massaging the thoracic spine with it.

Breathing exercises on a fitball for pregnant women

This topic also deserves special attention. Correct breathing during classes it helps to relax and calm down, which is what many are counting on. In addition, in girls who know how to control their breathing, contractions are less painful.

Proper breathing helps improve blood flow to the placenta. This means that the unborn child will receive more oxygen.

Most breathing exercises consist of filling different parts of the lungs when inhaling: the chest, middle and lower. Accordingly, the exercises are called " chest breathing", "diaphragmatic breathing" and "belly breathing". There is also four-phase breathing or breathing with a pause. Here, inhalation and exhalation are lengthened, alternating with pauses between them.

In details exercises on a fitball for pregnant women can be seen in the video. It clearly shows how to perform various exercises and discusses the technique of performing them in more detail. Perhaps you will take them into service.

Fitball is also used after childbirth. It is more comfortable to sit on than on a hard surface. Especially if there is still pain in the pelvic area. You can slightly deflate the fitball so that it becomes softer and does not put pressure on the seams.

Fitball is an excellent attribute for gymnastics during pregnancy. Exercises on a gymnastic ball help expectant mothers stay in shape and lead a moderately active and safe lifestyle. The convenience of using a fitball lies in the fact that the spine is aligned correctly, the load is removed from it, the spinal muscles relax, and the functioning of the cardiovascular and respiratory systems improves. It is useful for expectant mothers to simply sit on such a ball instead of a chair. As for a set of exercises on a fitball, you should consult a gynecologist before starting to perform them.

Fitball exercises for pregnant women in the first trimester

So, you shouldn’t stop doing gymnastics at the beginning of pregnancy if you used to do them in the morning. And a fitball will be a good helper for this. We offer a complex for expectant mothers at a short stage of pregnancy:

Exercise No. 1. Tilts. Sit on the ball and place your feet shoulder-width apart, pointing your toes out to the sides. As you inhale, bend to the right while raising your outstretched arm above your head. Repeat the same on the other side, balancing on the ball. Don't tilt too deeply. To begin with, you need to do this 4 times left and right.

Exercise No. 2. Rifles. Sit on the exercise ball and hold it with your hands from behind. As you inhale, slowly roll down, maintaining balance, and return to the starting position.

Exercise No. 3. Rolling a fitball. Lie on the floor and place your feet on the ball. Slowly move the ball forward and return it back. Exercise strengthens.

Exercise No. 4. Get on your knees and lie with your chest on the fitball. Rest your hands on the floor. Lean forward, moving the ball with your chest and helping yourself with your hands. Return to the starting position.

Exercise No. 5. Torso rotations. Sit cross-legged on the floor and hold the ball above your head with your arms outstretched. Move your torso clockwise, then do the same counterclockwise. Don't bend your arms, keep your posture.

Exercise No. 6. Ball rolls. Sit on the floor. Place one foot on a fitball. Roll the ball to your feet one at a time. In this case, you can lean your hands behind you to maintain balance.

Fitball exercises for pregnant women in the second trimester

In the second trimester of pregnancy, you can do the same, gradually increasing the load and listening to how you feel. We also offer options for other exercises:

Exercise No. 1. Sit deeply on the exercise ball and place your hands on your shoulders. Extend each arm forward one at a time, moving forward a little and with the ball forward, while keeping your back straight.

Exercise No. 2. Sitting on a fitball, extend your arms to the sides. Pull them back, trying to squeeze your shoulder blades together as much as possible and bending back a little.

Exercise No. 3. Sit on the ball, spread your legs to the sides, rest your hands on the ball. Bend to the sides as much as possible, balancing with your arms and legs.

Exercise No. 4. Lie on the floor, place your feet completely on the fitball, as if hugging the ball. Tilt your legs to the sides while holding the ball. The rotation angle should not be large.

Exercise No. 5. Starting position as in the previous exercise. Take turns moving your legs to the sides and placing them back on the ball. Again, the angle of abduction of the leg should not be large to avoid abdominal tension.

Fitball exercises for pregnant women in the third trimester

In the third trimester, you should be especially attentive to your well-being. It is possible that the set of exercises does not need to be performed every day, but it is advisable that the exercises be regular. Another option is to reduce the number of exercises performed. Here are some of them:

Exercise No. 1. Sit on the exercise ball and just breathe shallowly, like a dog.

Exercise No. 2. While sitting on the ball, keep your arms extended to the sides. Perform alternating body turns left and right, while keeping your back straight.

Exercise No. 3. Sit comfortably on the fitball. Contract and relax your vaginal muscles.

Exercise No. 4. Stand straight, place one foot on a fitball. Make light circular movements with your foot while holding the ball. Change legs. You can hold onto the support with your hand.

Exercise No. 5. Take the fitball in straight hands, lift it above your head, slightly moving it behind your back. At the same time, put your legs back one by one.

So, simple exercises on a fitball while pregnant will help you stay in shape and prepare for childbirth. Don't be lazy, and at the same time listen to your body.

Especially for- Elena TOLOCHIK