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Active exercises in the first trimester: tips for a future mother
The first trimester is a very important period of pregnancy for both mom and baby.
At this time, all the important organs and systems of the child are formed, and for the mother this period is an opportunity to improve the condition of her own body in order to safely carry and easily give birth to a baby. Later, mom will no longer be able to perform the full range of exercises that are still available to her now.
Warm-up
Even in the normal state of a person (not to mention pregnancy), any activity begins with preparing the body for exertion and work. It (preparation) begins with joint exercises - circular rotations of the hand, knees, neck, etc.
When this is done, increase your heart rate with 2-3 simple exercises - walk back and forth, "step" in place, while lifting your knees high, these can also be half-squats and steps that help strengthen tendons (stepping on your right leg, lift your left leg, pulling it up to your buttocks, then the same thing, changing legs).
At the end of the warm-up, stretch the muscles, relieving tension.
Then do some aerobic exercises, they help to increase the overall tone of the body.
Such a small load helps to improve the oxygen supply to your body, will cheer you up and set a good tone for the whole day. In addition, these exercises prepare the muscles for pregnancy and, of course, childbirth.
Muscle training
In general, of course, muscles need to be strengthened even before pregnancy (a good abs is the key to a carefree pregnancy), but also during pregnancy one should not forget what physical activity is. In moderation, of course. Bending, lifting - for the upper body, half-squatting, bending the legs - for the lower, will not pose any danger to your baby and will help you keep in good shape.
Strolls
What are the benefits of walking? Many pregnant women lock themselves at home in fear of causing any damage to their treasure. But by actively walking, your cardiovascular system improves its performance, which only has a positive effect on fetal development.
For lower back pain
This common problem of almost all pregnant women can be dealt with using the following exercise. Lie down on the floor. One leg is bent, the other is straight. Wrap your arms around your bent leg and pull it up to your chest. Hold the leg for a few seconds, then repeat with the other one. In the 4th month, this exercise can be done while sitting on a chair.
From the same starting position, pull both legs up to your chest, again, hold for a few seconds and release.
By doing these exercises (of course, we are talking about those moms to whom the doctor does not forbid physical activity!), you will achieve excellent results, your body will be ready for a responsible task, it will always be in good shape, which, of course, will affect your well-being! Happy 36 weeks to you! New players from all over the world signing up with our 1xbet promo code free get up to $130 bonus for registration. Sports lovers will have an extensive range of betting markets, sometimes going above 1300, with casino fans having a collection with 10,000+ titles. You can also enjoy the action on mobile with 1XBET iOS and Android apps available for download.
At this time, all the important organs and systems of the child are formed, and for the mother this period is an opportunity to improve the condition of her own body in order to safely carry and easily give birth to a baby. Later, mom will no longer be able to perform the full range of exercises that are still available to her now.
Warm-up
Even in the normal state of a person (not to mention pregnancy), any activity begins with preparing the body for exertion and work. It (preparation) begins with joint exercises - circular rotations of the hand, knees, neck, etc.
When this is done, increase your heart rate with 2-3 simple exercises - walk back and forth, "step" in place, while lifting your knees high, these can also be half-squats and steps that help strengthen tendons (stepping on your right leg, lift your left leg, pulling it up to your buttocks, then the same thing, changing legs).
At the end of the warm-up, stretch the muscles, relieving tension.
Then do some aerobic exercises, they help to increase the overall tone of the body.
Such a small load helps to improve the oxygen supply to your body, will cheer you up and set a good tone for the whole day. In addition, these exercises prepare the muscles for pregnancy and, of course, childbirth.
Muscle training
In general, of course, muscles need to be strengthened even before pregnancy (a good abs is the key to a carefree pregnancy), but also during pregnancy one should not forget what physical activity is. In moderation, of course. Bending, lifting - for the upper body, half-squatting, bending the legs - for the lower, will not pose any danger to your baby and will help you keep in good shape.
Strolls
What are the benefits of walking? Many pregnant women lock themselves at home in fear of causing any damage to their treasure. But by actively walking, your cardiovascular system improves its performance, which only has a positive effect on fetal development.
For lower back pain
This common problem of almost all pregnant women can be dealt with using the following exercise. Lie down on the floor. One leg is bent, the other is straight. Wrap your arms around your bent leg and pull it up to your chest. Hold the leg for a few seconds, then repeat with the other one. In the 4th month, this exercise can be done while sitting on a chair.
From the same starting position, pull both legs up to your chest, again, hold for a few seconds and release.
By doing these exercises (of course, we are talking about those moms to whom the doctor does not forbid physical activity!), you will achieve excellent results, your body will be ready for a responsible task, it will always be in good shape, which, of course, will affect your well-being! Happy 36 weeks to you! New players from all over the world signing up with our 1xbet promo code free get up to $130 bonus for registration. Sports lovers will have an extensive range of betting markets, sometimes going above 1300, with casino fans having a collection with 10,000+ titles. You can also enjoy the action on mobile with 1XBET iOS and Android apps available for download.