Safe positions during late pregnancy. Sex during pregnancy

29.07.2019

Having learned about pregnancy, a woman, as a rule, completely and completely revises the rules of life that were inherent in her before the moment of conception, and does everything possible to protect her pregnancy and the unborn baby from the influence of any misfortune. Pregnancy also leaves its “imprint” on the intimate life of future parents: a woman, worried about the baby growing in her tummy, often does not allow herself or her partner to fully experience the traditional joy of physical intimacy, for fear of harming the fetus or negatively affecting the course of pregnancy. pregnancy.

And it’s completely in vain - you don’t have to worry about the baby at all, because he’s safe in his mother’s tummy. But, nevertheless, even if the doctor has allowed, in the absence of contraindications, to freely indulge in physical love, you will still have to be somewhat careful. Namely, to exclude the possibility of pressure on the mother’s tummy, which will now gradually increase, and also to avoid deep penetrations when making love. And now it will be very useful to know which ones will give you the opportunity and joy of intimacy to fully experience, and will not entail any unforeseen consequences. And, as it turns out, there are quite a lot of such poses.

Poses for pregnant women - man on top

You will have to forget about the classic missionary position during the happy time of bearing a baby - it is necessary to avoid pressure on the stomach, which can provoke undesirable consequences. But at the same time, the usual position can simply be slightly “diversified”: the “modification” assumes that the woman lies on her back, and the man enters her from the side, thus avoiding pressure on the stomach.

In addition, the classic missionary position can be practiced with the woman throwing her legs over the man: when the expectant mother lies on her back and puts her legs on her partner, thus the man is able to control the depth of penetration.

Poses for pregnant women - woman on top

The “Cowgirl” position is convenient during pregnancy, as it allows the woman to independently control the depth of penetration and rhythm. There are various options for this position: a woman can sit on her partner facing him, or she can turn her back. The convenience of this position also lies in the fact that a man can provide support to a woman: supporting her with his hands, substituting his hips or knees. In addition, in the “woman on top” position, physical intimacy can take place traditionally on a love bed, or maybe on a chair in a sitting position - the chair will support the weight of two bodies and make sex comfortable.

Poses for pregnant women - reclining

This position assumes that the woman lies on the bed, closer to its edge, while the man penetrates her, kneeling by the bed and moving close to his beloved. In this position, a man can control the depth of penetration and the frequency of frictions, and besides, he can freely caress a woman, since his hands remain free.

Poses for pregnant women - on the side

A very comfortable position during the period when the “pregnant” belly is already quite large. In this position, the woman lies on her side, and the man “sits in” behind her, also on his side. This position eliminates pressure on the expectant mother’s belly and frees the man’s hands for caresses. If there is any inconvenience or difficulty, the man can use his free hand to lift and hold the woman’s leg.

Poses for pregnant women - on your knees

The “doggy style”, beloved by many, also occurs during pregnancy; it is only desirable that during sex the woman does not take the knee-elbow position, but rests on her hands. In addition, in later stages, when the stomach is already quite large, it is worth placing a pillow under it so that the woman does not feel it hard.

Pregnancy is in no way an obstacle to lovemaking, provided, of course, that there are no special doctor’s orders to limit sexual activity due to the presence of any. And a fairly wide variety of positions for pregnant women makes it possible to experiment, choosing the most comfortable one, not to stop feeling your partner and getting the most joy from life.

Especially for- Tatyana Argamakova

If both the baby and his mother feel well during pregnancy, you should not completely give up sex.

If you need sex during pregnancy, then it is good for the health of your unborn baby. After all, he will feel needed and loved while still in the womb, simply because his mother will have good emotions.

It’s a different matter if sex during pregnancy is impossible for health reasons, when there is any threat of miscarriage or premature birth. It is better to give up sex altogether if your doctor has prescribed sexual rest for you.

There is an opinion that just before childbirth, sex during pregnancy helps to relax and prepare the body a little for the most important process. But first, you should definitely check with your doctor whether sex is contraindicated for a pregnant woman. Let's talk in more detail about the best sex positions for pregnant women...

Sex taboos during pregnancy

It is better to avoid active sexual intercourse in the early stages of pregnancy, since it is at this time that the risk of miscarriage becomes quite high. At any stage, it is also not an option for a pregnant woman aggressive and rough sex. Comfortable sex positions during pregnancy should be as comfortable and gentle as possible for both partners.

After four months, it is better to avoid the position for pregnant women to have sex while lying on their back. Also, you should not do this for a long time, l hedgehog on the right side, since this increases the woman’s pressure on her internal organs.

All positions for pregnant women to have sex, where there is at least some pressure on the stomach– this can get quite dangerous. And it’s better to completely eliminate the “man on top” pose.

For a family expecting a child, various types of alcohol and aphrodisiacs should be specially prohibited during sex, because these substances can dull the ability to keep the situation under control.

During pregnancy, it is also undesirable to use aromatic oils, aromatic candles and lubricants during sex.

During pregnancy, only the woman should “control” the frequency and regularity of sex, having previously discussed the best sex positions for pregnant women with her doctor. And do not neglect the condom if there is a risk of infection.

Side lying pose for pregnant women

Safe sex positions during pregnancy still exist, and one of them is the side position. It is she who allows the future father and mother to have sex especially tenderly.

First of all, for both partners, this position produces maximum physical contact. And, secondly, it allows a man to gently hug and caress his woman.

Such comfortable sex positions during pregnancy put minimal pressure on the rounded tummy, which will not prevent a woman from fully enjoying intimate caresses.

When you are a little tired of the “side position”, there are other safe sex positions during pregnancy that will also allow you to experience all the delights of intimate life. The woman lies on her back with both legs thrown over the man's thigh.

This position is good because the man and woman can turn to face each other, while the pregnant belly is safe and nothing is squeezing it.

Rear position during pregnancy

The best sex positions for pregnant women are from behind. It’s quite convenient, because when penetrating a woman, a man does not put any pressure on the stomach.

But there are some nuances here. In this position, movements must be very careful; the rear position gives the deepest penetration.

If a woman begins to experience even the slightest pain, intimate caresses must be stopped immediately to avoid more serious complications.

Such sex positions for pregnant women should be under close male attention in order to monitor female sensations.

Cowgirl position for pregnant women

The best sex positions for pregnant women also include the cowgirl position. This is a fairly comfortable position and is completely worth it.

The woman does not lie on the man, but sits comfortably, which puts minimal pressure on the tummy. But this position is only suitable for a physically fit woman.

A sitting position is good for sex for pregnant women. First of all, because a man and a woman have the opportunity to enjoy mutual kisses and caresses. And if the belly has already grown large, the woman sits with her back to the man so as not to put pressure on her baby.

Classic pose during pregnancy

During pregnancy, the classic or missionary position is suitable.

But it will need to be adjusted a little. In order not to put pressure on the woman's stomach, the man needs to lean on his hands and knees. This position is suitable during the first two trimesters of pregnancy, while the expectant mother does not have a very large tummy.

In any case, listen carefully to your feelings and do not neglect the extra opportunity to consult a doctor, because the life of your baby is in your hands!

Almost every beautiful lady who carries a long-awaited child under her heart complains about inadequate sleep during pregnancy. Alas, the gestation process is not only a time of miracles and pleasant expectations. Pregnancy always entails a lot of restrictions and inconveniences. Of course, it’s worth it, but we rarely think about it when faced with yet another uncomfortable phenomenon in our everyday life. This is especially true for sleep in the second and third trimester.

Difficulties of the situation

The expectant mother may be disturbed by completely physiological phenomena caused by the excessive pressure of the rapidly growing uterus on the peritoneal organs. She may suffer from heartburn, polyuria (frequent urge to go to the toilet, so unpleasant at night), heartburn, and intestinal discomfort. And all this is complemented by the inability to choose the most comfortable position for a night's rest.

Late pregnancy is especially painful for those who are used to falling asleep on their stomach.

But in this case, the limitation may also fall on the most common position on the back, especially if there are risks of obstetric pathologies!

How to adapt to new changes in routine and lifestyle without being prepared for them?

During sleep, our body relaxes and fully rests, which helps us maintain efficiency and stay alert throughout the day. If night rest is of poor quality, and its course is complicated by various inconveniences, there is no need to talk about a good mood during the daytime.

Experiencing all sorts of restrictions in choosing a sleeping position, and having to constantly control the position of their body at night, pregnant women become tired, apathetic, and sometimes even aggressive. Some ladies have numb arms and sore hips from lying on their sides for a long time, which also does not add to a good mood during the daytime. Let's try to make your vacation complete, high-quality and as relaxing as possible!

Sleeping positions during pregnancy - first trimester

The choice of sleeping position during pregnancy largely depends on the current stage. In the first
trimester, a woman can enjoy any body position during the night's rest, and this period does not entail any prohibitions in this regard.

Another thing is that under the influence of toxicosis and primary adaptation to a new, important role, your body may simply refuse full sleep. Expectant mothers, having just heard the good news, begin to worry about every reason, and therefore experience enormous psychological stress.

They may be frightened by the upcoming motherhood, or the condition of the child. Often women are simply not ready to part with personal freedom, and therefore they are tormented by depression.

Naturally, it cannot but affect the quality and duration of night sleep - it is during this period that expectant mothers most often begin to experience prolonged insomnia.

All this is complemented by hormonal “rebellion”, which entails terrible sleepiness during the daytime. However, the early stages are the optimal time to fully enjoy sleeping on your stomach during pregnancy. Therefore, make the most of this opportunity.

Choosing a position in the second trimester

The second trimester is rightly called the “golden” trimester. By this time, toxicosis is eliminated on its own, the mother’s emotions come into complete or relative order, and the heaviness from carrying a child in her stomach is not yet felt.

The expectant mother's sleep becomes strong and healthy, but...

This wonderful time is “overshadowed” by the rapid growth of the tummy, which for the first time becomes an obstacle to a comfortable position during sleep. Therefore, obstetricians-gynecologists and somnologists strongly recommend that women change their habits in the first trimester, when rest is possible in any position convenient for them. Otherwise, adjusting to your stomach will become more and more difficult.

How to relax comfortably in the third trimester?

The third trimester is the final and most important in bearing a child. At this time, your belly will actually reach its maximum size, which, of course, will affect your night's sleep. From now on, the position on your stomach is prohibited for you - not only is it inconvenient even from a theoretical point of view, it also significantly harms the baby.

Despite the fact that it is reliably protected by amniotic fluid (or amniotic fluid), your body weight is impressive, and if there is excess pressure on the uterus, it can harm the baby. In addition, you do not control your movements, which means that this body position becomes even more dangerous for the child’s intrauterine life. Resting on your back also falls under the taboo.

There are also biological reasons for prohibiting sleeping on your back during pregnancy. Firstly, the load on your already long-suffering back sharply increases. Secondly, such a position can negatively affect the baby’s condition, since it is unnatural for his growing body.

Doctors call the left side the best position for sleeping during pregnancy. Rest on left side
equally useful and safe for both mother and fetus. However, being in this position all the time is unnatural and stupid, so obstetricians-gynecologists advise expectant mothers to change positions from the left side to the right several times a night.

You should also monitor the reaction of the baby himself - if the movements become more active, and even painful, you should change the position, since in this way the baby may “complain” to you about the lack of oxygen. This happens because the growing uterus, in an awkward position, puts particularly strong pressure on the vena cava of your body. As a result, you may feel dizziness, tachycardia, exacerbation of hemorrhoids, and decreased blood pressure. If your arms or legs go numb during pregnancy during sleep, this phenomenon has all the same reasons.

Let's summarize

Train yourself to sleep predominantly on your left side (in the shape of the letter “C”) from the first trimester;
If you have any unpleasant sensations after sleep, voice them to your supervising obstetrician-gynecologist;
Try to alternate between focusing on your left and right sides throughout the night;
Place a pillow under your feet if you have swelling or varicose veins;
Feel free to use fancy aids for your nighttime comfort (like a special pillow);
Cultivate compliance with your routine (the earlier you wake up, the better your sleep at night);
If you have insomnia, ask your doctor to prescribe mild herbal sedatives;
If your hips hurt while sleeping during pregnancy, it makes sense to consult a specialist, since this may not be due to an uncomfortable position, but to osteomalacia - calcium deficiency in the body. This is especially true in cases where pain persists during the daytime.

If you experience nighttime symptoms that may seem very alarming to you, you should definitely tell the specialist who is caring for your pregnancy about them. Remember that unpleasant sensations in some cases signal quite obvious health problems. And you shouldn’t “sin” only because of inconvenience during sleep.

Helper pillows

If you have the opportunity, purchase a special pillow for pregnant women, which has a bizarre, at first glance, shape. It can be positioned so that constant sleeping on your side will no longer be a torment for you, and will turn into real comfort. This device props up your stomach a little, taking the pressure off your spine, bladder and intestines.

During pregnancy, any woman blossoms, because in addition to physical changes in her body, she experiences real spiritual pleasure at the thought that she has a child under her heart. And absolutely all actions, all thoughts of pregnant women are aimed at raising a healthy, beautiful baby in their tummy, so as not to harm him in any way. Therefore, many pregnant girls refuse on principle to have sex with a man for fear of harming the child.

Well, if your pregnancy is accompanied by complications, or if you have a persistent aversion to intimacy, then your reluctance to have sex is understandable. But if you and your baby are completely healthy, then you should not torture yourself and your beloved man with such a long abstinence, because there are safe sex positions recommended specifically for pregnant women!

Should you have sex during pregnancy?

So, let's say that you do not have any pathologies during pregnancy, that you are completely healthy and longingly remember those days when you indulged in unrestrained sex with your partner. Is it worth the risk and entering into an intimate relationship with your husband, or is it better to play it safe and wait a year for the sake of the baby’s health? If everything is exactly as written above, then there are no obstacles to having sex with your husband. By choosing the right sex positions during pregnancy, you can finally satisfy your sexual hunger without causing absolutely any harm to the baby. So let's talk about the benefits of sex during pregnancy.

Mommy's emotional state

It is a well-known fact that the emotional state of a pregnant woman affects the condition of the child. In other words, if you experience stress and depression, then the baby will be very uncomfortable in the tummy. If you feel joy and emotional uplift, then your child will be happy inside you. But often during pregnancy, especially in the second trimester, sexual desires overcome the expectant mother; she wants tender caresses and intimacy more than usual. The longer you deny yourself pleasure, the more negative emotions you accumulate. As a result, both you and your child will feel unhappy.

Sexual relations contribute to the production of special joy hormones, which help pregnant women cope with many emotional experiences. In addition, a sufficient amount of these hormones can protect her not only from nervous breakdowns and worries on the eve of childbirth, but also from postpartum depression. Isn't this a serious reason to spit on prejudices and allow yourself a little pleasure and joy?

Intimacy with your spouse

It's no secret that long-term sexual abstinence can slightly disrupt your ideal relationship with your husband. Closeness with your loved one - emotional and physical - is what your man lacks while all your thoughts are switched exclusively to your child. In addition, he probably understands that in the first months after giving birth, you will also have no time for sex - these could be either medical contraindications or daily fatigue.

It is very important to strengthen your relationship before the baby is born so that you can face future difficulties together, hand in hand. And intimate relationships, gentle caresses will certainly help you with this. Your husband should feel that you have not crossed him out of your list of priorities, that he is just as loved and desired by you as he was at the very beginning of the relationship. And such closeness will not hurt you personally: what could be better than tender, affectionate sexual relationships in completely safe positions?

Ease of childbirth

Joy hormones are not the only factor that positively influences the course of pregnancy and subsequent childbirth. The fact is that during orgasm the muscles of the uterus contract - this is a kind of training that will make the upcoming birth easier. In addition, male enzymes and hormones that enter a woman’s body during sex have a beneficial effect on the condition of the uterus - making its walls more elastic. This is what will help them to open up correctly at the decisive moment and facilitate the process of giving birth to a child.

Some obstetricians and gynecologists advise having sex every day just before giving birth - this will speed up the approach of contractions. And there is no need to worry that the baby may feel discomfort at such moments: Mother Nature has thought through everything very carefully, the child is securely hidden behind the amniotic fluid, the walls of the uterus and the mucous plug. Moreover, during sex, blood flow to the genitals increases, which improves the supply of nutrients to your baby. By speeding up contractions, you can avoid post-term pregnancy, which means you will avoid complications during childbirth. In addition, a post-term pregnancy can negatively affect both you and the baby, and with regular sex on the right days you will avoid many problems.

Sex positions for pregnant women

When choosing sex positions during pregnancy, you should be guided by the main factor: do not put pressure on your tummy. That is, you should position yourself in such a way as to feel as comfortable as possible and not fear for the condition of the baby in the womb. So, we present to your attention the most comfortable sex positions for pregnant women:

Side pose. This pose is comfortable because there is no pressure on the stomach. Your partner has his hands free and has open access to your nipples and clitoris; he will be able to stimulate your erogenous zones, giving you additional pleasure during penetration.
Pose at an angle. You sit comfortably, lying on your back, bend your knees. Your partner lies down at an angle so that your private part is as close to his as possible. This position is perfect even for women in the last stages of pregnancy, since in this position there is no pressure on both the stomach and chest.
Pose from behind. You get on all fours, the man is behind you. If your pregnancy is very short, you can place several soft pillows under your belly - this will make you feel much more comfortable. In general, this sex position can be used throughout pregnancy, since there is no pressure on the stomach.
Pose "Cowgirl". This position is very comfortable during the first and second trimester, when the belly is not yet very large. Your partner lies on his back and you sit on him, face to face. Both you and the man have your hands free to stimulate each other's erogenous zones. In addition, you can clearly see what emotions your partner experiences during sex, which makes the sensations even more intense during intimacy.
Sitting pose, face to face. You both sit face to face, your legs wrapped around your partner's thighs. In this position, as in the previous ones, there is no pressure on the stomach, which means you can have fun without fear of harming the baby. You can kiss your partner, stroke him with your hands - in a word, do everything that will help you get maximum satisfaction from intimacy.
Pose sitting on a chair. The man sits on a chair, you sit on top, with your back to his face. This pose will require some effort from you, because most of the movement will be on you. Of course, your partner can and should help you by lifting you with his hands, but it is better to resort to this position in the early stages of pregnancy. But in this position you can diversify your sex, and this is important!
Reclining pose. You lie down on the bed with your legs hanging over the edge. Your partner kneels on the floor between your legs. In this position you can completely relax - the man will do everything for you. Your tummy is completely safe, all you have to do is get endless pleasure from your partner’s intimate caresses.
A variation of the classic sex position. You lie on your back, and the man does not lie down completely on you, but leans on his knees so as not to touch his stomach. This passive position is absolutely safe and can be used even during advanced pregnancy.

Do not forget that not all women can have sex during pregnancy. There are conditions when any sex position for pregnant women, even the safest one, can cause serious harm to the health of both the expectant mother and the baby. If you have already had miscarriages, started bleeding, or have multiple pregnancies, then it is better to hold off on sex for now.

If you have no contraindications for sex during pregnancy, then you can safely enjoy intimacy with your partner without fear of harming the baby. This will not only improve your emotional background, but also strengthen your relationship with the man you love. You just need to use safe sex positions for pregnant women, and nothing will stop you from prolonging the joy of intimate caresses during this important period in your life.

Yoga is a set of exercises for athletic women, and for women who have never practiced in the gym or at home. Postures during pregnancy can be adapted to changes in the female body during pregnancy, childbirth and the postpartum period. Poses help expectant mothers stretch, strengthen and relax not only the body, but also the mind. With yoga you can stay fit and prepare for childbirth.

Stimulates circulation by increasing blood flow.
Makes breathing easier and promotes better oxygenation of the unborn child.
Strengthens muscles and joints that prevent back pain.
Regulates the endocrine system.
Prepares the body for childbirth by strengthening the muscles of the lower abdomen, groin, and inner thighs.

Yoga during pregnancy is a great way to improve your fitness and mood. It is necessary to seek advice from an experienced trainer so that he can choose the right set of asanas for pregnant women.

If your pregnancy is going well, the yoga system is the ideal pose for you.

With the help of such exercises the body relaxes. Proper breathing during pregnancy helps relieve tension. The functioning of the entire body improves, and more importantly, women become more resistant to stress and fatigue and gain confidence in their abilities. But before you start practicing yoga, you need to visit a gynecologist for a consultation and to identify possible contraindications for performing this type of exercise.

Attention - listen to the voice of your body, breathing and intuition, do not do anything contrary to yourself.
Consciousness is simply remembering. That you move and breathe with your child, you can feel yourself for him, how he feels, how he moves.
Natural breathing - always breathe freely and naturally, at your own pace.
Freedom - avoid dynamic and tiring methods that increase the heart rate and cause rapid breathing, let the movement always be conscious.
Move with pleasure - it’s better not to stick to a tense posture, you need to “go with the flow”, enjoy the sensuality of movement.
You can eat something light before exercise to help keep your blood sugar levels stable.
Pleasure is finding grace and joy in movement, breathing and relaxation.

Rest - always rest if required.

What not to do

Inappropriate asanas - avoid inverted positions and deep turns, jumping, practicing Mula Badha (tension of the pelvic floor muscles) for more than one breath, warming up pranayamas, and any poses that bring discomfort to the abdominal area.
Don't lie on your stomach.
Don't lie on your back after 30 weeks (or whenever you feel uncomfortable).
Rest lying on your left side.

How to do yoga

It is best to exercise 2-3 times a week at the same time. The best time is in the morning, immediately after waking up or before bed. Exercise during pregnancy should last between 20 and 60 minutes. But the session should start at 20 minutes for the body to adapt.

If you are one of those who have never practiced yoga, you should start with the simplest exercises that do not require preparation.

Asanas for pregnant women should be practiced slowly, slowly, observing the body’s reaction.
Every expectant mother should adapt the rhythm of yoga exercises to suit herself.
Body position is also important. If you are performing exercises on your back, be sure to keep your shoulders, arms and buttocks in good contact with the floor.
During seated exercises, the buttocks should be slightly tilted to the side. When taking a standing position, your feet should be hip-width apart and your toes pointing inward. The foot is firmly planted on the floor.
It is important to straighten your back and pull your shoulder blades.

You should choose a place and time for classes so that no one disturbs you. You can put on your favorite CD to help you relax.

You should begin performing poses for pregnant women with deep breaths taken from the diaphragm. Then lie down or sit comfortably. The next step is to relax the muscles. It is also important to suck in air through your nose to free your mouth. Breathe slowly, smoothly.

Types of yoga exercises for expectant mothers

In recent years, physical exercises from yogic complexes have become very popular. What are the best positions for pregnant women? Each pregnant woman can choose the one that best suits her and her 3rd, 2nd or 1st trimester pregnancy.

Tailor's Pose

Helps relax the ligaments and joints of the pelvic thigh muscles.

Sit on the floor and straighten your back.
Bring your feet closer to each other as close as possible.
Relax your shoulders and neck. Breathe deeply.
Relax your hips and hip joints. Press your knees to the floor.
Maintain the pose for a few seconds.

Tree position

Promotes calm and helps stretch thigh muscles, improves balance and coordination.

Stand straight and look at one selected point.
Shift your body weight to your right leg, bend your left knee and rest your foot on the inside of your right thigh.
Bring your hands together in namaste at chest level. If you have problems with balance, lean against a wall.
Keeping your focus on the chosen point, maintain the pose for a few seconds and then change legs.

Pelvic relaxation

Helps relax the pelvic muscles.

Get on your knees, lean on your elbows.
Tighten the muscles of the anus, vagina and labia.
Hold this for a few seconds and relax.
Repeat the position about 15 times.

Squats

The exercise helps to expand the pelvis and the baby to take the correct position before birth.

Take a standing pose with your legs wide apart. Feet point to the sides.
Slowly bend your knees until you are fully squatted.
If necessary, you can hold onto something with your hands.
Place your palms at chest level. Elbows and knees look apart.

Cat's Ridge

Designed to relieve pain in the sacrum.

Get on all fours.
Relax your neck, resting your head on your shoulders.
Pull your stomach in and arch your spine.
Count to 5 while breathing deeply.
Repeat the pose several times.

Circle after circle

Relaxes the muscles of the back and thighs.

Relax your neck and shoulder muscles and place your hands on your stomach.
Breathe deeply.
Lower your arms to your sides and slowly raise your hips (inhale), lower your hips (exhale).
Repeat four times.

Strengthening the pelvic floor muscles

Lie on your back, bend your knees.
Squeeze your vaginal muscles and hold the position for about 10 seconds.
Repeat the exercise several times.

Time to rest

After completing the positions, you rest.

Lie on your side with one leg bent.
You can place pillows under your head and between your legs.
Close your eyes and breathe deeply. Relax.
Stretch slowly and stand up very slowly.

Exercises in the 1st trimester of pregnancy

Exercise during pregnancy is a great way to relieve some of the symptoms of pregnancy and improve your well-being in the future. By doing yoga exercises regularly, pregnant women are less susceptible to stress and the development of gestational diabetes.

If a woman was active before pregnancy, nothing prevents her from performing exercises during pregnancy at the same level, she just needs to do adequate exercises.

Calm postures during pregnancy, when performing asanas, heart beats should not exceed 140 beats per minute. If the expectant mother did not practice before pregnancy, she can start after consulting a doctor.

Exercises in the first trimester of pregnancy, when the embryo has not yet implanted, should not burden the pregnant woman physically in any way, and should not lead to an increase in abdominal tension - this can provoke a miscarriage. Low intensity exercise is recommended. During the first three months, you should perform breathing exercises and correcting incorrect posture, as well as exercises for the arms and legs in a wide range. They should be performed from the very beginning of pregnancy, as correct posture reduces the load on the spine.

Exercise should be avoided, especially during menstrual periods during the first three months of pregnancy, to prevent miscarriage.

Examples of exercises that can be performed during the first trimester of pregnancy

Exercise 1

A woman sits on a chair, stool or ball.
The palms lie on the hips and in this position the head turns to the right and left.
Tilts the head back (inhale), forward (exhale).
Head tilts when turning left and then right.
Perform all movements slowly and carefully.

Exercise 2

Sit on a chair, stool or ball with your feet wide apart.
Unclench and clench your fingers, clench and unclench your palms into a fist, forcing blood to circulate in your wrists, forearms and shoulders.
Raise your arms up in front (inhale) and lower them to the sides (exhale).

Exercise 3

The purpose of the exercise is to prevent drooping of the shoulders and rounding of the back.

Sit on a chair and spread your legs wide apart.
Place your hands behind your back, bringing them together, bringing your shoulder blades together and pushing your chest forward.
Tilt your head back and inhale.
Exhale as you return your hands to the starting position.

Exercises 4

The pose strengthens the muscles of the shoulders and chest.

Sit on a stool or ball and spread your legs wide apart.
Place your palms at chest height and press them firmly towards you.
The exercise can be performed with a ball in your hands.

Exercise 5

Sit on a chair.
Interlock your fingers and place them on the back of your neck.
Pull your elbows back.
Return to the starting position.

Exercise 6

Sit on a stool, chair or ball with your feet wide apart.

Raise your arms up to your sides.
Place your palms on the back of your neck and lift your shoulder blades.
Raise your chest and tilt your head forward (inhale).
Lower your arms to your sides and relax (exhale).

Exercise 7

Sit on a stool. Legs are spread wide apart.
Raise your right arm, bend it at the elbow and place it behind your head.
Place your left hand behind your head, crossing it with your right. Palms lie on top of each other.
Easily tilt your head back (inhale), lower your elbow down and tilt your head (exhale).
Repeat the exercises, changing hand positions.

Exercises 8

Sit on the floor.
Straighten your legs.
Bend forward and backward.

Second trimester of pregnancy (4-6 months)

During the second trimester of pregnancy, you usually feel better than at the beginning, so exercise during this time is designed to relieve back pain and prevent the development of diabetes. During the second trimester of pregnancy, the body's center of gravity moves forward. This silhouette creates additional stress on the spine and abdominal muscles. Often changes lead to pain in the sacrum and lower back - swimming during this period significantly relieves pain and relieves stress on the joints.

Starting from the sixth month, you should avoid asanas that require lying on your back. In this case, the uterus will put pressure on the portal vein, which makes breathing and blood flow from the lower extremities difficult.

Women who have entered the second trimester of pregnancy should remember the following principles:

Before engaging in physical activity, you should consult a doctor.
Drink enough fluids during and after exercise to prevent dehydration.
Practice in a ventilated cotton suit to prevent overheating.
The practice is contraindicated in febrile illnesses.

The proposed set of exercises should be done one after another without pause. Repeat 8-12 times each. After each lap, take a three-minute break. Practice at your own pace, listening carefully to your own body language.

Combine them with those that strengthen the pelvic floor muscles (walking back and forth on the buttocks), and to increase the elasticity and mobility of the hip joints (alternating movement of the legs).