How to exercise during and after pregnancy

We have already written more than once that pregnancy is not a disease: you can have sex and fitness. Rocky Road Gym personal trainer Georgy Maltabar tells how often you can play sports during pregnancy, what are the contraindications and how to get back in shape after giving birth.

- The right training program for a pregnant woman will take into account both goals and general training. Those who were engaged in physical activity before pregnancy had fewer various problems: for example, leg cramps, varicose veins, muscle discomfort, and fatigue. Pain in the back area also decreases, blood circulation improves.

Training during pregnancy helps a woman physically prepare to withstand pain during childbirth. From a specially and correctly selected set of exercises, the risk of premature birth is reduced. Activity at this time will then help to recover faster after childbirth.

Studies conducted in maternity hospitals in Moscow showed that physically active women are less likely to have injuries during childbirth, including the baby, gaps and cases of asphyxiation in newborns. Physically active women have approximately 30% less active battles.

The need for for surgical intervention - cesarean section - is lower by 75% .

How to exercise during and after pregnancy

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The main thing that a trainer needs to be guided in when compiling a program for a pregnant woman is the safety of the mother and the fetus. Need a doctor’s consultation: he must give permission for classes.

But there are several absolute contraindications for training: hypertension, low blood pressure during pregnancy, miscarriages in the past and premature births, bleeding at the beginning of pregnancy.

It is necessary to be attentive to the recommendations of the gynecologist - for example, the abnormal structure of the uterus may become a limitation on motor activity. There are also relative recommendations - when physical activity is generally permitted, but with limitations. All this is individual.

Some symptoms that appear after the start of training should be a reason to stop classes and consult a doctor. These include: dizziness, back or stomach pain, palpitations, shortness of breath, vision problems, nausea or vomiting, vaginal bleeding or discharge.

How to exercise during and after pregnancy

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Depending on the term, pregnancy is divided into three periods, each of which is called a trimester:

  • first trimester - counted from the beginning of pregnancy until 13 weeks;
  • second trimester - 14-27 weeks;
  • third trimester - from 28 weeks until the birth of the baby.

In the first trimester, active physical activity, including swimming in the pool, is undesirable. At this time, the egg should be firmly attached to the uterine wall. It is recommended to maintain a quiet mode, sleep is especially useful.

During the second trimester, the fetus does not respond well to lack of oxygen. Useful training in breathing techniques. At this time, you can lead an active lifestyle, namely swimming, doing joint gymnastics, walking in the fresh air. In this case, you need to exclude exercises on the back.

How to exercise during and after pregnancy

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The peculiarity of the third trimester is that all the weight gained during this time goes into adipose tissue. The woman has a feeling of heaviness in the lower abdomen, it becomes more difficult for her to walk. The condition of the fetus largely depends on how much the mother’s blood is saturated with oxygen. Continuing to perform breathing and exercise is necessary as much as the general condition of the woman. As at other times, before any physical activity is required to consult a doctor.

As for the training schedule, it is better to adhere to the established schedule - 3-4 times a week. Training from time to time is perceived by the body as stress every time.

During pregnancy, it is often not recommended: to jump and run, perform strength exercises, exercises on the rectus abdominis muscle.

How to exercise during and after pregnancy

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You can start exercising immediately after childbirth - at least in the first months, for sure.

But if complications occurred during childbirth, if a cesarean section was performed, training should not be started immediately. The maximum that you can do at first is gymnastics, and then rely on the advice of a doctor.

In general, the recommendations of a doctor must be received by everyone: some can start practicing right away, but someone still has limitations. For example, sometimes women who breastfeed a child avoid training. They believe that acidification can occur - when the decay products get into the milk, which will spoil it.

Someone does not believe in it, trains and says that everything is in order. I recommend training after breastfeeding so that several hours pass between training and breastfeeding. Such classes should not be intense - gymnastics or Pilates will be quite up to enough.

In my practice there was a girl who worked until the middle of the ninth month. There was a client who had just become pregnant, and already after the first easy training she began to pull the lower abdomen - the attending physician forbade her to engage in the first trimester.

All this is very individual. Any of my actions as a coach always come from the prohibitions or permissions of the doctor.

Relaxin is released during pregnancy - a hormone that greatly affects the mobility of joints and ligaments. It is also needed so that during childbirth the woman's pelvic floor bones calmly diverge and the baby can easily pass. A woman remains under the influence of relaxin for another six months after giving birth.

This causes softening of the ligaments, and you need to choose activity very carefully: to exclude exercises with additional burdening - the functioning of the musculoskeletal system may be disrupted.

I do not recommend performing abdominal exercises within 1-2 months after delivery. You need to do a test for diastasis - a divergence of the rectus abdominis muscles, in which the distance between them increases. If he shows up, in the first six months it is better not to pump the press at all - his condition can only worsen. It is necessary to allow the stomach to return to its previous shape.

There are special techniques for tightening the abdomen mechanically, but the details I disclose only to my clients in person.

How to exercise during and after pregnancy

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In this case, you can strengthen the lower abdomen - namely the transverse muscle - using the exercise "vacuum". It came from yoga and allows you to use this muscle. You need to lie on your back, bend your knees, put your feet on the floor and stretch your arms along the body.

After that, take a maximum breath, hold your breath, draw the stomach under the ribs, while trying to pull the navel to the spine. This exercise allows you to keep internal organs from falling out.

I recommend strengthening the back and lower back. During pregnancy, almost all women have back problems. Need to do stretching, myofascial relaxation.

But you should not do stretching exercises in the first six months after pregnancy. Or if you do it, then do the exercises without tension and do not linger for a long time in positions.

How to exercise during and after pregnancy

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The release of the hormone relaxin decreases after childbirth gradually over the course of six months, the ligaments and tendons return to their previous normal state. In general, the training regimen after childbirth should be drawn in gradually.

But in the first six months you need to be very careful. And then you can start more intense physical activity.

After cesarean section, and sometimes after usual childbirth, women still have stretch marks on their stomach. The reason for their appearance is often associated with genetics. But in general, the nature of stretch marks is understandable - there was a mechanical effect, the skin was stretched during childbirth.

As part of fitness, stretch marks on the stomach can not be removed. There is no such thing: do 20 squats and twists - and everything will pass. There is no miracle exercise. You can remove stretch marks after childbirth using cosmetic methods. It’s better to prevent stretch marks - special creams and cosmetology can help.

The skin needs to become supple and soft.

In fact, postpartum training is not as important as prepartum training. Key recommendations: engage in pregnancy, focusing on your condition. If the doctor permits, the trainer simply will not give large loads and will look at the reaction of the woman's body.

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