With the onset of pregnancy to maintain physical fitness, many forget, considering that it is now up to the moment of birth of a child to engage in any exercise impossible.In fact, the limited set of exercises is still possible to carry out, and even necessary, because toned body and strong muscles - the key to a successful birth and trouble-free carrying a child.Many are trying to do abdominal exercises during pregnancy, completely avoiding the stress of the abdomen.But doctors do not prohibit the rock press in the absence of contraindications and the normal state of health of future moms.
Sports during pregnancy can improve health, weight control and the formation of fatty deposits in various parts of the body, lift your mood, stimulate blood circulation.Sporting load provokes an adrenaline rush, and a guarantee of good health, thus avoiding stress and depression, including postpartum.Physical activity, albeit small, to avoid edema, which disturbs, starting from the second trimester of pregnancy.
those who are actively engaged in fitness or other sports before becoming pregnant can continue their studies, but in a less rhythmic pace.During pregnancy, you can perform abdominal exercises, but in a lightweight version.For example, to perform twisting, lying on the floor, can not, as well as to raise the housing body with outstretched arms with dumbbells.
most risky period during pregnancy is not only exercise, but also for the development of the whole child - first trimester, especially the second and third week after fertilization.It is in these days is recommended to refrain from active fitness and stop the intense exercise.
In his state of health and the body's reaction can determine whether exercise and whether they are safe.If quickened heartbeat, there was a feeling of shortness of breath, you should stop.
second dangerous period during pregnancy when actively perform abdominal exercises and others is not recommended - it is 12 and 13 weeks, 20 and 24 weeks, 28 weeks.Keep fit is permitted if there is no threat of miscarriage, there is bleeding or any suspicious pain.
best option to strengthen the abdominal muscles during pregnancy is the following exercise: sitting on a chair with his hands on the seat, a woman can raise the legs parallel to the floor or below the extent of its physical capabilities.In addition, you can slowly lift your knees to a low level, while in a standing position.
following exercise: to place his feet shoulder-width apart, place your hands behind your head, body slightly tilted forward and to the side, straighten your arms forward and slightly upward.
well strengthen your abdominal muscles help breathing exercises.In the supine position, legs slightly bent to do deep exhalation and inhalation.In these exercises, you can feel a little dizzy.This happens because the body is saturated with oxygen, improves blood circulation.Dizziness should not cause deterioration of the sense of well-being.
exercise that is recommended to not only to tighten the abdominal muscles, but also hip: Starting position - lying on his side.The leg that is on top, straight, and that which is below - is bent at an angle of 90 degrees.Under the head can put a pillow or cushion to lean on her hand.Lift the leg that is on top, you need a low, 5-10 centimeters, holding it for a few seconds at the top.Then you lift the leg a little higher still, so gradually by reaching the maximum height as their extensions.You can do 7-8 repetitions each leg, still keeping the lower leg.
All the exercises that involve lying position on the back, you can perform a maximum of the seventeenth week of pregnancy.Then he is to change its original position on the sitting.If you lie on your back for more than three minutes, while performing abdominal exercises can begin squeezing vena cava enlarged uterus.
example, sitting on the floor and his hands back on the floor, you can raise the legs bent at the knees.Such an exercise during pregnancy helps to strengthen the abdominal muscles that facilitate childbearing.As soon as the approaching due date, the number of repetitions should be reduced.
Reinforced abdominal muscles can greatly facilitate the process of labor.In addition, tight stomach - is to minimize the risk that the skin will stretch.Regular abdominal exercises provide an opportunity to keep the skin in order, beautiful and elastic.During the exercises the press can sit at a sports mat, not too soft pillow.Movement can not do dramatically better slowly, thoughtfully, carefully working through, feeling the muscles.You can not bring themselves to exhaustion, to complete exhaustion - exercise should be fun and pleasant feeling of relaxation.
When sports and abdominal exercises need to drink enough.Put beside her bottle with water, do every five minutes a few small sips.
Absolute contraindications to any abdominal exercises - is any bleeding and separation of unknown origin, hypertonicity of the uterus, the threat of miscarriage and abortion.The fact that you are going to start doing any exercise, you need to notify the attending physician.It was only after his permission can continue to strengthen the abdominal muscles.
any exercise, start with just a warm-up and ends with light stretching.Stretching not only soothes and tightens the muscles and promotes body flexibility, minimizing the risk of injuries and sprains.