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A set of exercises for pregnant women

A set of exercises for pregnant women

Walking. The most appropriate type of exercise, which has no contraindications, is walking. Walk for 30–40 minutes every day.

Alternately, change the step from slow to fast (30 seconds each). During training, breathe evenly: take a deep breath through your nose and slowly exhale through your mouth.

Strengthening the exhale, you act on the transverse deep muscle that supports the internal organs. Gradually increase the duration of the brisk walk to 1.5 minutes, slow to 1 minute.

After a few sessions, lengthen the step: increasing the amplitude of movements, you bring in the muscles of the buttocks.

Use walks with a stroller to train your upper body.

For the chest. Firmly grab the handle of the stroller with both hands and try to connect one to the other in resistance. Stay in this position for 15–20 seconds.

Exhale and do the exercise 3 more times.

For shoulders. Just hold the handle of the stroller with both hands, but now try to push them apart on the resistance. Stay in this position for 15–20 seconds.

Exhale and do the exercise 3 more times.

Alternate the rhythm of walking. If the restoration of the perineum has come to an end, immediately go to the program of the 4th month.

Otherwise, continue with the program of the 2nd month for the chest and shoulders. In terms of walking, slightly increase the load, alternating 1.5 minutes of fast stride with 1 minute of slow, 2 or 3 times a week.

Back unloading. With the advent of the baby, the back muscles more than the others are hit. To alleviate their plight, lie on your back, bend your legs and put your heels against your buttocks, place your hands on your stomach.

With a swinging movement, lift the pelvis up, trying not to tear the lower back from the floor. Stay in this position for 10 seconds.

A small detail: raise the pelvis on the exhale and lower it on the inhale.

The first exercises for the press. Always start your workout with a 20-minute warm-up, alternating 30 seconds of quick stride with 30 seconds of slow.

Then proceed to the exercises. This program must be performed 1 or 2 times a week.

For hip and shoulder muscles. Sitting on a chair, place your feet shoulder-width apart, put your hands on your knees. Try to close your knees with your hands, offering resistance.

Stay in this position for 30 seconds. Perform 4 sets with 30 seconds of rest.

For lateral thigh and chest muscles. The starting position is the same as in the previous exercise.

Further, the opposite is true: try to open your knees, resisting them with your hands. Perform 4 sets with 30 seconds of rest.

At the end of the session, stretch.

For the belly. Lie on the floor, bend your legs, lift your feet off the floor upwards.

Put your hands on your knees. Without moving, press your hands on your knees and vice versa for 20 seconds.

Repeat 6 times with 30 second pauses.

For the back. From a standing position, bend your knees slightly, arms at the seams.

With both hands (upper grip), take a bottle of water (1 l). Slowly, without changing the position of the legs, tilt and lift the body.

Make sure your back is straight. Make 4 sets of 20 tilts each with 45-second breaks.

Exercises for the waist. This program must be performed 1 or 2 times a week.

And start the exercise again with a warm-up: 25 minutes walk, alternating 1.5 minutes with fast steps and 1 minute slow. Then go to the exercises.

For the belly. Lying on your back, bend your knees at a 45-degree angle, with your feet pointing upwards. Hold your hands behind your head, elbows touch your knees.

On the resistance push elbows knees and vice versa. Perform 3 sets of 20 seconds.

A set of exercises for pregnant women

For the waist. Lying on the right side, put your left hand in front of you and pull the pelvis off the floor. Hold this position for 20 seconds.

Repeat 3 times on each side with 30 seconds of rest.

For triceps. Put the chair back against the wall, sit on the edge.

At each buttock, place your hands on a chair. Raise your feet up and tear the buttocks from the seat.

Bend your elbows to return your buttocks to the chair, and rise again. Perform 3 sets of 10–15 folds.

For the bust. Sitting on a chair, put your legs shoulder-width apart.

Press your chest to your hips, keep your back straight. In each hand, take a bottle of water (1 liter).

Slowly move your arms apart and return to the starting position. Perform 4 sets of 15 strokes.

Pick up the pace. This program must be performed 1-3 times a week. Start with a warm-up: 30 minutes of brisk walking, jogging, biking or swimming.

Start training in a quiet rhythm, then gradually accelerate, but do not overdo it. Try to realistically assess your capabilities.

For the back. With the upper grip, take the water bottle (1 l) with both hands and hold in front of you. From the standing position, slowly bend the body and rise again.

The back is straight. Perform 3 sets of 20 folds.

For the chest. Lying on your back, hold the water bottle (1 l) tightly with two hands (one squeezes the cork, the other – the bottom of the bottle) in the chest area.

On the inhale, lower the bottle by the head, and on the exhale return it to its original position. Make 4 sets of 15 movements each.

For the hips. With your back to the wall, pull in your belly.

Place your feet so that your knees can be bent at a 45 degree angle, keeping your hips parallel to the floor. As you exhale, bend your legs and return to the starting position.

Perform 4 sets of 15 times.

For the belly. Lying on your back, place your hands under your buttocks.

Tear off legs and pull upwards. As you exhale, strain your abdominal muscles to lift your buttocks off the floor, as if you want to touch your feet to the ceiling.

Perform 4 sets of 10 times.

Maximum program. This program is designed for classes 3 times a week.

First, do a 30-minute warm-up, alternating 2.5 minutes of fast stride with 30 seconds of slow. Then go to the exercises.

For the waist. Lying on your right side, place your left hand on the floor. Based on the forearm, tear off the body from the floor.

Perform 4 sets of 15–20 movements on each side.

For the hips. With your back to the wall, put your feet forward so that you can bend your knees at a 45 degree angle. Keep your hips parallel to the floor.

Stay in this position for 20-30 seconds. Then exhale slowly and do the exercise 5 more times.

Push ups. Standing on all fours, cross your feet.

Keep your hands shoulder-width apart and your back is straight. Bend your arms to touch the floor with your breasts.

Extend your arms and return to the starting position. Repeat 8 times.

For the chest. Alternate the 2 following exercises. First waving: lie down on your stomach, place your palms down on your buttocks.

With circular motions, slowly spread your arms apart and join them in front of your head. Take a deep breath when your hands are in front of your head, and take a deep breath when on your buttocks.

Repeat 12 times.

For the belly. Lying on your back, raise your legs perpendicular to the floor and bend slightly at the knees.

Put your hands behind your head. As you exhale, tighten the abdominal muscles to raise the pelvis and tighten the body to the knees.

Perform 4 sets of 15–20 movements.

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