Gymnastics in the 2nd trimester: what exercises can be done at home

There are a number of exercises that a woman in the 2nd trimester of pregnancy can do on her own. Consider the main ones:

Lie on your back with your arms and legs stretched out. At the count of "one", the fingers of the extremities must be forcefully squeezed, at the count of "two" – relaxed. Repeat 8-10 times;
Before performing the next exercise, you need to lie down on a flat, hard surface. Place your feet on the floor with your knees bent. At the same time, try to keep your heels as close to your buttocks as possible, and place your palms on your shoulders. At the same time straighten your arms and legs upward, and then return to the original position. Perform the movements at a slow pace. In total, you need to do 6-8 repetitions.;
Walking on the spot: first on the toes, then on the heels, then stepping on the foot completely;
Get on all fours and bend your back as much as possible. Then you need to slowly return to the starting position and arch your back. Repeat 6-7 times;
Lying on your back, perform a wide variety of movements in the ankle and wrist joints: flexion, extension, rotation. Do each such movement at least 10 times.;
In a standing position, bring your straight leg forward or to the side. Repeat 5-6 times.
As you can see, there is nothing difficult about gymnastics in the 2nd trimester of pregnancy. Remember that you should not make sharp turns and bends, you can not jump, run, lift weights. If you feel worse during class, you should stop doing the exercises.

Why do I need breathing exercises for pregnant women in the 2nd trimester?
Breathing exercises must be included in the set of exercises in the 2nd trimester. It can be performed both separately and before the main movements. However, you should not exercise for more than 10 minutes a day. The fact is that breathing techniques contribute to the active saturation of the blood with oxygen, while the carbon dioxide content in it is reduced. Surprisingly, this provokes a physiological reaction of the pregnant woman's body: blood pressure drops, weakness, drowsiness, dizziness appear. Naturally, the expectant mother expects a completely different result from gymnastics, so it is important not to overdo it.

Breathing exercises in the 2nd trimester should teach a woman how to properly control her breathing during childbirth. This type of exercise helps to improve blood circulation in the tissues and increase the amount of oxygen in the blood, which has a beneficial effect on the development of the baby. Proper breathing skills will not be superfluous even after the baby is born – in particular, they will be useful in the fight against excess weight that you gained during pregnancy. It is very easy to master the basic breathing techniques, the main thing is to be able to control the inhalation and exhalation.

Since the growing uterus prevents the full movement of the diaphragm, the pregnant woman's breathing should be abdominal. In addition, abdominal breathing will be useful in between contractions. The exercise is quite simple: put one hand on your stomach, the other on your chest. Exhale, and then inhale using only your stomach (the hand that rests on your chest should not move). Repeat this several times.

Breathing exercises for pregnant women in the 2nd trimester must necessarily include exercises for chest breathing, which cannot be avoided during labor. The position of the arms is the same as during the previous exercise, but only the chest should move during inhalation. This exercise helps to improve the condition of the lungs and diaphragm.

And finally, shortness of breath will be useful at the end of the first period of labor, when it's too early to push, but the first attempts are already beginning. This breathing technique allows you to "breathe through" the fight. You should breathe through your mouth and nose at the same time, quickly and noisily. This helps to reduce the pressure in the abdominal cavity, as well as saturate the blood with oxygen. If you learn to breathe intermittently, the birth process will be less painful and traumatic. La sauvegarde des transactions et la confidentialité des données sont des priorités absolues pour cet opérateur. Employer un code promo gratuit 1xbet qui vous garantit 100% de bonus jusqu'à 130€ pour les sports ou 1950€ avec 150 tours gratuits pour le casino signifie évoluer dans un périmètre parfaitement sécurisé. Le bookmaker dispose d'un agrément officiel délivré par les autorités de Curaçao, certifiant sa conformité aux standards internationaux. Les mouvements bancaires et les informations personnelles sont préservés par un système de cryptage SSL de pointe.