Exercises on fitbole for pregnant women: indications and contraindications. Fitball for pregnant women in trimester

The time of pregnancy is very valuable for every woman. The future mother should lead a correct way of life: to eat well, watch your regime of the day. And modern doctors also advise not to forget about physical exertion. Now I want to talk about what exercises on fitbole for pregnant women will be useful and bring not only pleasure, but also some relief.

To be or not to be?

Women who always kept their bodies in tone should not relax during pregnancy. However, the load complex must be completely different. So, gymnastics for pregnant women on fitbole is completely safe for both mother and baby. Moreover, correctly chosen exercises can help in stretching the muscles (which is very useful in battles and during labor), perfectly reduce the pain in the back (which is very important for women, especially in the last trimester), normalize high blood pressure and generally give the body Strength and energy. Modern doctors say that a pregnant woman, if everything is in order, should not lie in bed, as if she were sick. She must move and lead an active lifestyle.

About the ball

Before reviewing the various exercises on the fitball for pregnant women, it is worth noting that such an interesting ball was invented in Switzerland and widely used to facilitate labor and delivery. Already a little later it began to be used more widely, as a sports equipment, not at all regretting it. Classes on such a ball will suit all women, there are no contraindications. However, it concerns only those women who have pregnancy without complications. Otherwise, starting any new occupation, it is necessary to consult a gynecologist and ask for permission to study with him. It is important to note that classes with a fitball will appeal to those ladies who wish to avoid any exaggerated physical exertion on the body. After all, the exercises themselves perfectly relax the muscles, while training even the unborn baby!

How to choose a ball?

Looking for a fitness ball for pregnant women, how to choose the ball correctly - that's what the woman should be interested in first. So, everyone knows that the balls are different in size. What would be good for a woman? If in the store fitboly lie inflated, the best option - just sit on it from above and look at the location of the legs. If the knees are bent at right angles - the ball was created for this woman. But what if the fitball is packed in a box on the trading shelves? To do this, you just need to know its size and correlate with its height. So, if the lady's height is below 152 cm, she needs a ball with a diameter of 45 cm. If the height is from 153 to 165 cm, so to speak, the average, it is better to take a ball with a diameter of 55 cm. For tall women, whose height is above 165 cm, Fitbola 65 cm. It is also important to recall that it is better to buy any sports equipment, including similar balls, in certified stores. This is the only way to protect yourself from forgery, and your health - from various injuries when using low-quality goods.

First trimester

What should be the load in the first trimester of pregnancy? Since this period doctors consider the most dangerous: the threat for such a fragile nascent life is great, and my mother does not feel too well, it is better not to do any strength exercises, classes should be aimed at relaxing the body. No stress and exhausting training!

Second trimester

This period is characterized by the fact that the terrible state of the mother associated with toxicosis is behind. The baby is already felt in the tummy, but still does not cause any inconvenience. Here it's good to start actively practicing on fitball, choosing for yourself a variety of exercises. However, only from the complex for pregnant women.

Third trimester

The last trimester of pregnancy the woman also should spend actively, even in spite of the fact that the kid can deliver certain inconveniences. However, this is not a reason to abandon the exercise for pregnant women on fitbole. On the contrary, during this period, exercises with the ball will help reduce the pain in the back, relax. In addition, such classes are excellent preparation for the period of labor and even childbirth itself, when the woman herself will know what it is better to do to alleviate the pain.

Basic postures

So, what can be the main exercises (fitball for pregnant women)? In the video, which is actively offered to women by various coaches, it is clear that there are not so many poses for practicing with the ball. First: lying on the ball (stomach or back). This is necessary in order to strengthen the muscles of the back and the press. The second: sitting on fitbole. This is an excellent pose that helps to train the pelvis, and also works as prevention of problems with the kidneys and early omission of the uterus. Third: kneeling and lying on the fitball with the front part of the torso. This pose perfectly helps to remove pain in the back and waist, and also improves blood circulation. It is also important to say that all the exercises on the fitball for pregnant women can be divided into three main large groups: exercises for muscle strengthening and stretching, relaxation, and Kegel exercises (training deep muscles of the perineum, which is very useful during childbirth).

Block exercise 1: stretching and strengthening the muscles

You need to start with a simple one. So here. The first exercise, which, however, will perfectly help to remove the pain and distract the woman during the battles: you need to sit on the ball, while at the same time resting on it with your hands. Now we have to make small rocking back and forth, small rotational movements both clockwise and against it. This exercise in the future will help the uterus to open up more quickly, and give birth quickly. We go further. Now you need to stretch your leg muscles properly , because it will be very necessary during childbirth. For this, the woman sits on the floor, spreads her legs and places fitball between them. Now several times in a row she must kick his legs properly. However, you need to do this slowly. The exercise stops when the lady feels tired. At this stage, you can stretch the back and thigh muscles a little. To do this, the pregnant woman needs to sit on the ball and firmly rest on the floor. Now the opposite hand is to reach the foot. At first glance, it is easy to do, although in reality everything is different. This exercise is a great stretch for a woman. Exercises on the fitball for pregnant women can also train the woman's hands. This is useful already for the postpartum period, when the baby will be constantly at the mom on his hands, while gaining weight. So, you need to take the ball on your outstretched hands and gradually squeeze it. It's also good to train the spine. To do this, you need to put the ball in front of him, bend over to him, lean into it with his hands and roll it to himself, then from himself. It is important not to run after the ball, but as far as possible to roll it, standing in one place. And, of course, you need to train your stomach during pregnancy. To do this, it is necessary to lie with your back on the fitball (with the shoulder blades), the legs should be bent at the knees, creating a right angle. Hands are placed behind the head. A woman should raise her stomach several times up, while staying for a couple of seconds in the upper position. Excellent to understand this exercise will help (fitball for pregnant women) on video.

Block of Exercises 2: Relaxation

It is also important for a woman to be able to properly relax. For this, the pregnant woman needs to sit on the floor and place the ball right in front of her. Now fitball should be hugged and arranged on it as convenient as possible. That's all. In this position, a woman can be as long as you want. So she just rests. It is important to say that you need to be able to relax to a lady in order to easily transfer the period of labor. Therefore, to train this exercise is important from the very beginning of pregnancy.

Block of Exercises 3: Kegel exercises

How else can I use fitball during pregnancy? For training the internal muscles of the pelvis. Excellent helpers in this will be Kegel exercises, which are named after the name of the doctor who first proposed them. So, the essence is that the woman will train the multilayer muscles of the pelvic floor, constantly compressing and unclenching them. To do this, of course, you can and without the ball, but otherwise there will be more benefits. To do this, the pregnant woman must sit on the ball and begin to squeeze the internal muscles, while as it were pressing into the ball. Now you need to stay in the most extreme state of the muscles for a few seconds and begin to gradually relax, as if climbing up. Do this so you need several times in one sitting, but repeat the approaches better as often as possible. If, after all of the above, a woman still doubts the usefulness of the ball, you can advise her to read various reviews. Fitball for pregnant women is used by very many future mothers, who receive not only great benefits from training, but also pleasure, which is important during the course of pregnancy.