Is it possible to lose weight in pregnancy. As during pregnancy, lose weight without harm to the child in the early and later dates: exercises and menus

Hello cute girls and women. The child tooling period is very important for each of us. All these 9 months we must follow our meals and try to spend the leisure quite actively. Already in the first trimester, I ran into a rather common problem - a quick extra weight set.

This is not surprising, because all members of my family were ready to wear me on their hands and forced me to eat "for two." Surely, this situation is familiar to many of you. Do you know that unnecessary kilograms may not be bad on the well-being of the baby and complicate the childbirth? I honestly frightened me, and I began to feverishly look for an answer to the question "How to lose weight during pregnancy?".

Is it possible to lose weight during pregnancy

What kind of diet fits pregnant women? Is it possible to effectively lose weight without hurting the child? These important questions are worried about many. Let's figure it out as much as possible. Girls in the position need to eat often, food should be diverse, but the portion is better reduced. Perceive your body positively.

Pregnant women a priori cannot be thin. In the process of tooling the baby, we have cardinal changes in our body, hips are expanding - it makes it easier. A very sharp range of weights negatively affects general well-being.

Tips for professional nutritionists will help each pregnant woman quickly bring their body in perfect shape.

• Want to wear a child to spoil your figure? Then stick to the right nutrition in the early deadlines. Try to exclude smoked and fried dishes from the diet, eat less sweets, sweets, baking. During cooking dishes, use some salt and spices.
• Take food often (4-6 times), but gradually.
• Pregnancy is a normal state. No need to consider yourself a patient or gentle. Actively engage in familiar household chores. If the babe tooling is normal, without complications and pathologies, it is possible to afford and light physical exertion. For example, I was engaged in yoga. There are no jumps and large cardion loads in this practice, but, nevertheless, the body is gradually tightened.
• During pregnancy, you do not need to try hard to lose weight. The main thing is to reset the weight without harm to the child. A limited diet will lead to the fact that your body will not have enough useful substances. Such weight loss is dangerous to the health of unborn crumbs.
• For the entire period of toaling the baby, a woman is gaining from 13 to 25 kilograms. The norm is calculated individually and depends on your initial weight.

If you want to lose weight, be sure to consult on this issue with a professional gynecologist. The water diet in the position largely depends on the period. For example, at the beginning of pregnancy, try to eat as much protein food as possible, but in the later dates for meat it is better not to lean.

So that the food is well absorbed and has not been postponed into fat, you need to properly distribute products during the day. The least calories should have to dinner.

Why a woman gets better during pregnancy

Slimming during pregnancy many may seem absurd ventilation. I was very interested, why I began to recover already in the early deadlines. I even consulted about this with a doctor. He said it is quite normal. Extra kilograms of a woman in a position consist of:

• Fat on the stomach. This layer is constantly increasing and further protects the fetus from the negative impact from the outside.
• The weights of the oily water (up to 1 kg).
• The weight of the placenta (up to 700 g).
• Directly the weight of the fetus (up to 3.5 kg).

In addition, a pregnant woman has the uterus and dairy glands. If your total weight gain in the late period is 10-12 kg - it is quite normal, and you do not need to lose weight. Otherwise, you need to reconsider your diet and lifestyle.

Diet for pregnant women

If you are worried about your figure, begin to eat right in the first trimester. During this period, it is very important to fully obtain all the necessary microelements that are necessary for the proper formation of the nervous system. For a week of balanced nutrition, you can get rid of 2-3 kilograms of excess weight. Is it really possible? Full! I tried such a diet on myself. Your daily menu must be included:

• Proteins - boiled low-fat meat, eggs, low-calorie cottage cheese, milk, baked fish in the oven;
• Fats - vegetable oil, nuts;
• Fresh fruits and vegetables;
• Complex carbohydrates - cereal porridge.

Making a menu, prefer not only delicious, but also useful products. The preparation method is also important. Do not eat anything roasted, smoked. Prepare in the oven or steamer, so you can save all useful substances in the products and do not harm the figure.

In the last trimester of the doctor, it is recommended to eat fruit, vegetables, nuts, but to exclude meat dishes from the menu. A few weeks before delivery under the prohibition of animal products and dairy dishes. If you exactly comply with these recommendations, the childbirth will be much easier and faster, and the figure will again gain harmony after a few weeks.

I hope my tips will be useful to you. I wish you always stay beautiful and slender. Share your ways of weight loss in the comments. Come more often in our blog, a lot of interesting things awaits you ahead.

Pregnancy is an important and special period in the life of any woman. It is very common that it is necessary to eat two times more to eat - for myself and for a child. However, this leads to a problem of excess weight, edema and other unpleasant consequences. There are various ways to lose weight during pregnancy. They are intended to those women who really suffer from extra kilograms. It should be remembered that if the body's body is pregnant fully corresponds to a deadline, and the gain of the week is within the limits of the permissible norm, then the thoughts of weight loss should not disturb you.

Weight rate during pregnancy

Of course, the female organism is quite individual. In this regard, it is not easy to specify the ideal weight that needs to be pregnant. However, specialists in the field of medicine came to almost a common view of a weight set and determined the rate of increase. In the first trimester, the indicators must be minimal, and fluctuate within two or three kilograms.

In the second and third trimesters permissible rate of weight gain in weight, three hundred and five hundred grams per each week of pregnancy are considered. As a result, in front of the most kinds, the weight gain should not exceed ten-fifteen kilograms. If you begin to notice that your weight becomes much more than the norm, then it's time to think about how to lose weight during pregnancy. It should be emphasized that watching your weight and control it is very important. It can help better get enough sleep and stay in the beautiful arrangement of the spirit and cheerful condition during the day, will help keep track of blood sugar levels and prevents unwanted stretch marks. Proper nutrition will enable the necessary microelements and useful vitamins.

Eating during pregnancy

Balanced and proper nutrition during pregnancy is not only a very important condition for the normal development, condition and health of the child, but also the optimal means for weight correction. If you think about how to lose weight during pregnancy, you will certainly go to your advice to your doctor. Only an experienced specialist can correctly compile such a program that will benefit, and not harm to the baby.

First of all, you need to reconsider the power mode. Ideally should eat 5-6 times a day. Three times are the main meals: breakfast, lunch and dinner, and two more times - small snacks. It is advisable not to eat at night. You can lose weight during pregnancy, if you dinner up to seven in the evening. It is very important to remove semi-finished products from the daily menu, chips, hamburgers and other harmful foods. All sorts of sweets try to replace dried fruits (figs, dates, prunes, etc.). It is not only very tasty, but also useful. Fat meat, a variety of smoked meats, use extremely rarely. In the case when without the famous phrase "if you know, it is impossible, but I really want to - then you can not do anything.

Preferences give the chicken, fish, low-fat dairy products, vegetables, fruits and nuts. As a drink, choose clean water without gas. Remember that the stronger drinks will create a uncomfortable feeling with you, respectively, at your baby. Canned juices and lemonades are also not the best alternative. They contain a large amount of sugar, which will certainly be displayed on your weight. Of course, the question of how to lose weight during pregnancy is very relevant. However, do not forget that during this period it is impossible to risk and experiment with rigid diets. The most important thing is to use the right and healthy food, which will help you keep weight within the normal range.

Features of exercise

Pregnant women are not subject to physical exertion. It can be hiking (for short or long distances), aqua aerobics, yoga. Sometimes they surprise the phrases of girls who say: "I lost weight in the first trimester of pregnancy thanks to active sport." However, this is really quite possible. If a doctor from the female consultation does not see contraindications for exercise, then in the first and second trimesters, sports is allowed. In the third trimester you need to learn to listen to your body and exclude individual exercises, replace them with more gentle. So, for example, instead of the gym it is worth visiting the yoga for pregnant women. If your favorite sport can cause injury (volleyball, basketball), it is better to protect yourself and a child, and give up him at all.

We consider calories

In order to find out how to quickly lose weight during pregnancy, you need to decide on the amount of calories. Women who have had a normal weight before pregnancy, during the second and third trimesters, it is necessary on average to recruit three hundred additional calories per day, that is, to consume 1900 to 2500 calories per day. A greater calorie can lead to an overweight set.

Women who before pregnancy had the weight above the norm suffered from this obesity, should discuss the daily calorie rate with the attending physician. For consultation it is necessary to treat those who had the weight below the established norm, and during the pregnancy he began to rapidly.

It should be remembered that a person is a unique individual, and everyone's needs may differ. Despite the fact that you have had special circumstances that require an urgent weight loss, you still have to save or even increase the number of calories consumed. With multiple pregnancy, it is also necessary to discuss your daily energy need to your doctor.

Try to avoid unhealthy food and consumption of knowingly empty calories. "Smooths" not only do not provide your baby with nutrients, but also lead to an excessive weight gain.

It is undesirable to use products with saturated fats (cheese, fatty meat, solid milk) or high sugar content (desserts, carbonated drinks).

Diet during pregnancy to lose weight

There are basic nutrition principles that will help control the weight, lose weight, while not harming the child.

• The calorie content of the diet must be increased by no more than 20% of the standard indicator due to the consumption of full food. If you do not know how to accurately make sure, it is enough to add one meal.
• Salt restriction and seasonings. Monitor the balance of proteins, carbohydrates and fats. Use the minimum amount of sugar and animal fats.
• Diet during pregnancy (to lose weight) should be drawn up with the existing diseases: obesity, diseases of the digestive system, kidneys or other pathology that needs to be corrected using a diet.

Prenatal vitamins

In this responsible period, you need to take additional nutrients. Vitamins specially designed for pregnant women will help them get without the use of a large number of calories. However, in no case do not consider vitamins as an alternative to ordinary food. Food additives are learned much better together with food.

Be sure to take folic acid. Her doctors recommend all pregnant women without exception, as it reduces the risk of developing nervous tube defects.

Support the body and vitamins that contain calcium, iron and fatty acids omega-3, which contributes to the healthy development of the child. Do not use nutritional supplements with an excessive vitamin content A, D, E, K.

How to lose weight after pregnancy

First, determine for yourself the deadline for which you are going to reduce weight. For example, from six months to a year. Continue consume a sufficient calorie. Eat often (5-6 times), but in small portions, do not overeat. Know that the saturation of the body occurs after half an hour after eating. Your diet should have enough vegetables and fruits. Drink more water. If you are breastfeeding, it will also help you lose weight. Two or three months after childbirth, resume exercise. First, the lungs, then complicate them, and then you can engage in active sports. We go more. Frequent walks with a stroller in the fresh air - and a wonderful means for weight loss, and the benefit for the baby.

Conclusion

Thus, during pregnancy, you should not eat several times more, it is enough to add one meal. Female body individual. However, experts came to a single opinion, and identified how much should be pregnant in each of the three trimesters. Food in such a responsible period should be the most useful enriched in the necessary vitamins and minerals. Exclude fast food, semi-finished products, carbonated drinks, and so on. In order to lose weight during and after pregnancy, you need to consume a certain amount of calories per day, to add less salt and seasonings to dishes. Physical exertion are also permitted, but in the last trimester they must be gentle.

What is dangerous weight during pregnancy and how to avoid it

Overweight during pregnancy is one of the most common problems of future mothers. Normally, every woman should dial during the baby tooling (for 9 months) 8-12 kilograms of weight. Moreover, a considerable part of them occupies directly the weight of the child, placenta, oily-free waters. It becomes more weight and by increasing the volume of circulated blood. As for their own fat deposits, they are postponed in small quantities, mainly on the buttocks, the abdominal wall, forearms. If the weight gain during pregnancy amounted to no more than 12 kilograms, after childbirth, the woman will very quickly return his forms.

But okay figure. Why doctors so carefully follow the weight of the patients - each time a visit to the female consultation is asked to weigh, write down all the values \u200b\u200bin the dispensary book of a pregnant woman, calculated how much accruent, the norm is or pathology. Of course, the figure of their patients doctors is interested in little. With a quick weight gain, you can suspect the fluid delay in the body. And this is the first sign of bad work of the kidneys, water - early symptom of gestosis. In addition, overweight during pregnancy, resulting from use in large amounts of carbohydrates, can contribute to the occurrence of diabetes. Overweight very badly affects the veins of the lower extremities - a large load leads to varicose veins to which all future mothers are inclined. May begin to hurt a spin, loin. So, you need to follow your weight.

What are the rates of weight gain? Overweight during pregnancy usually appears in the last trimester, when the baby begins to actively grow. And the same period is very dangerous in terms of the development of gestosis and other pathologies. On average, the weekly weight gain should be 350 grams. Deviations from this rate may be in the case of multiple pregnancy, if the woman initially had a lack of weight (it can be chosen a little more) or on the contrary suffers from completeness (then it is not harmful in some week and lose weight at all). If a doctor notes that the woman is very quickly gaining weight, swelling is found on the inspection, and the patient complains that they are in the morning, and not only on their feet, but also on the face, it is recommended to pass urine analysis. And if protein is found there - default treatment. Reduce the amount of liquid drinking modern doctors are not recommended.

If pathologies have not been identified, the question may arise how to lose weight during pregnancy. Of course, it is not worth the task of to lose a challenge for a few kilograms. Also, how not to observe new-fashioned diets. It will be enough to detect not too useful products in their diet, which interfere with weight loss. These are usually sources of carbohydrates - sweet and flour. Of course, it is impossible to completely exclude carbohydrates from its diet, but it is better to get them from vegetables and fruits than from pastries. Do not deny meat, fish - they are necessary for the harmonious development of the child and his mental abilities (as for seafood). With full nutrition and reception of vitamins and trace elements, no one is needed, except for iron (according to indications), folic acid into the first trimester of pregnancy and potassium iodide.

As for the geography schedule. It is recommended to eat in small portions, at least 5 times a day. With all this, the daily calorie food should not exceed 2800 kcal. Such is a diet for pregnant women with excess weight recommended by experts. As for the discharge days - when the day is recommended only to drink kefir, for example, or there are apples, then the opinions of the doctors are diverted. The fact that they can often be carried out is for sure. And their benefits are clearly exaggerated ... Many women arrange a unloading day before visiting the doctor so that there is no excess "norm" on the scales. But for this, it is quite enough not to drink a lot of fluid in the coming day before visiting the doctor and must be traced that before visiting the gynecologist there was a chair and the bladder was emptied.

This is the main thing that you need to know about weight gain during pregnancy. Do not dwell on the numbers, but keep your appetite under control.

Hello, dear readers! We all know that pregnant women must "eat for two." I did not score a single kilogram. Four months of toxicosis sent my appetite into knockout. At the postpartum inspection I weighed 8 kg less than before pregnancy. Therefore, anyone who does not know how during pregnancy to lose weight, I advise you to pregnant twins.

I see how hotly discussed on the forums during pregnancy. Many women listening to the media and girlfriends are worried that he will forever change the figure and can not get rid of him without difficulty.

All future mothers are about 9 to 14 kg with one child and from 16 to 21 kg with twins. Why is overweight during pregnancy? Most of it is the result of the fact that a new little man grows in the tummy. The body is also prepared for the new arrival and accumulates fat required for the production of breast milk. By the end of the term we get:

There is no accurate figure of the upper limit, it differs from a woman to a woman and depends on the body mass index. Knowing your weight to pregnancy, growth, you can independently calculate which category you get:

• BMI<18,5 – у вас недостаточная масса и должны набрать около 12,5-18 кг;
• BMI is 18.5-25 \u003d you are within the boundaries of the norm and can afford about 11.5-16 kg;
• CMT is 25-29 - you have an excessive mass and allowed to recover by 7-11.5 kg;
• BMI\u003e 30 - you suffer obesity and can increase weight no more than 6 kg.

What happens if I gain more norm?

When dialing too much, you can encounter high blood pressure, increased load on the cardiovascular system and the spine. What else is expensive during pregnancy?

The future mother may encounter the risk of complications, such as diabetic prosthem, preeclampsia, varicose veins. And it will not be easy to give birth - a cesarean section is required, fraught with large blood loss, the difficulties of rehabilitation, sexual and urinary tract infections.

What happens if I scare less than the norm?

Some mums of thin build give birth to completely healthy babies. But keep in mind that the risk of a child with a low body weight increases by 50%. Such children are more likely to intensive care, have problems with vision, hearing, learning difficulties.

Women enhances the risk of anemia, premature genera and osteoporosis. It may also lead to the fact that the body does not have enough fat reserves that are so important for breastfeeding.

I am ready for two!

No matter how I did not want to talk to you, but the Council of the Serdal Grandmothers, that the pregnant women need to eat for two - this is a myth. Sorry. Incredible, but the child takes everything you need from your body up to the third trimester. How much you need additional kilocalories, so it's about 300 per day, which is equivalent to the 80 g of Cheddar cheese.

It is especially important to type the required number of kilograms when you expect twins. Since they are often born ahead of time, weight is an important indicator of their health. Therefore, with twins, it will take from 3,000 to 3,500 kokalorius per day.

I am not saying that now is an invalid piece of chocolate cake - after all, your body works hard, creating a wonderful baby, so he deserves a reward and now, and then. But do not forget that dialing too much during pregnancy, you will have to work out gastronomic excesses after delivery.

What is better to manage your weight during pregnancy?

It will be correct to keep weight under control. It does not mean that you need to sit on a diet or try to lose weight. If you eat fully, your child does. What should be food during pregnancy?

• Take food 5-6 times a day in small portions.
• Solite food at the end of cooking, salt delays water in the body.
• Limit sweets and calorie snacks: cookies, candy, donuts, potato chips - they contain many calories and few nutrients. Try fresh fruits and yogurt instead.
• Refuse sweetened and carbonated drinks. Choose ordinary or mineral water.

Physical activity and healthy nutrition will make feel better and give you energy charge.

What exercises are best for me now?

It is actually important to continue moving, as this will help the body to best prepare for childbirth, by increasing strength and endurance. You will probably have to go, having heard that now is not the best time to surprise those surrounding the successes on the power simulators jumping on a trampoline or horse riding. Keep an active lifestyle, and do not waste time, Comban sofa.

Here are some ideas what to do to maintain the form and increase the energy level:

1. Walk instead of the bus.
2. Staircase instead of elevator.
3. Go to the park on a lunch break.
4. If you do home work, do it to the music.
5. More often walk with the dog (if it is).

If the doctor does not forbid, sign up into the pool or on yoga classes (Pilates). Just let the coach knows about your position so that he can adapt the exercises for you.

Very well, if you can go there, where there will be many of your like-minded people. Plus, to what you move, there will be a great way to make new girlfriends, which are located on the same period as you.

How do I lose weight after childbirth?

A significant part of the weight will go pretty soon after childbirth. The baby, the placenta and the accumulating water will make you easier to a dozen kilograms. For the rest of the healthy diet in combination with regular exercise - this is the safest way.

But being a mother is quite tedious, breastfeeding and sleepless nights require a lot of energy. Try to be patient - in the end, it took nine months to gain weight, and it is normal to spend the same to reset it again.

The main thing is to listen to your body and appetite. Even looking for ways to lose weight, and with glossy covers teased the photo quickly imprint after the gifts. If you are hungry, then you are hungry. No need to argue with yourself.

Pleasant pregnancy! To new meetings!

Gynecologists and obstetres recommend pregnant women carefully to the power mode and lifestyle to prevent excess weight gain. A large body weight can lead to complications during childbirth and chronic diseases. Threatened during this period should be carefully, regularly advised with the doctor.

Weight set during pregnancy

Throughout the period of gestation, a weight set is allowed not more than 12-15 kg. During the first trimester, an increase in body weight is permissible for 2-3 kg, in the second and third - 300-500 g per each week. Weight increases due to the fetus, spindle water, placenta, additional blood volume.

The rapid set of weights testifies to swelling, violation of the hormonal background, improper nutrition or absence of physical exertion. In the absence of serious pathologies, it is recommended to start losing weight with increasing weight by 5-7 kg per month.

Is it possible to lose life

Weight loss during pregnancy should not pose a threat to the fetus. Slimming is permissible in the absence of serious pathologies of metabolism and the hormonal system of the mother. Gynecologists are recommended to reduce body weight with an increase in blood pressure, the appearance of shortness of breath, pain in the lower back and back. Excessive or incorrect weight loss during pregnancy can provoke dangerous states for a child:

• premature childbirth;
• threat of miscarriage;
• delay of intrauterine development;
• blood loss.

To preserve the health of the mother and the child during weight reduction, it is necessary to comply with the following recommendations:

• Move more. Hydodymna leads to stagnation of water, blood, muscle atrophy. Pregnant women are allowed to perform uncomplicated gymnastic exercise complexes, walk a lot. From running, jumps and simulators it is better to refuse.
• Take vitamins. Even balanced healthy diets can provoke a shortage of vitamins, trace elements. Special vitamin complexes will help compensate for their disadvantage. It is important to take a sufficient amount of iodine, folic acid, vitamins of group V.
• Drink enough pure water (1-1.5 liters per day). Compliance with the water balance will help to normalize the metabolism, improve the work of the kidneys, stimulates the removal of extra salts from the body. Please note that in the late periods of gestation, doctors recommend to reduce the use of fluid. At the same time, the daily rate is calculated individually.

How to lose weight during pregnancy

Reset extra kilograms and not harm the child will help rational food, increased physical activity. In the absence of contraindications, massage is allowed, some cosmetology procedures (for example, wrappings), the use of creams and scrubics. Useful will be yoga, stretching, swimming in the pool.

It is strictly forbidden to take drugs for weight loss, diuretic, laxatives without appointing a doctor. Some herbal decoctions, slimming infants contain substances provoking bleeding and spontaneous abortion.

Safe diet

The diet with a decrease in the weight of a pregnant woman should be dietary, but contain all the necessary substances in sufficient quantities. Recommended average daily caloric content - 1600-2600 kcal. The value varies depending on the period of gestation, the amount of excess weight.

The daily diet should include at least 100 g of proteins (70-90 animal origin), 80 g of fats (of which at least 20 - vegetable) and about 300 g of carbohydrates. A diet for pregnant women should completely exclude fried, canned food, sugar, smoked. It is not recommended to use food stimulating appetite (onions, garlic), spices, spices.

With a rapid weight increase, one day should be discharged one day. For pregnancy, such options for one-day diets are permissible:

• on liquid milk products without sugar;
• on cottage cheese;
• on lean fish or low-fat meat;
• on buckwheat without salt.

1 trimester

Up to 12 weeks, the basis of the diet should be proteins, unsaturated fats and vitamins. Daily caloric content should not exceed 1900-2000 kcal. In the menu for pregnant women to reduce the mass you need to enter:

• lean meat;
• chicken or quail eggs;
• fermented milk products with fatty up to 5%;
• sour cream;
• nuts;
• dried fruits;
• sub-products (liver, light, etc.);
• cereals;
• vegetables;
• marine and freshwater fish;
• fruits;
• butter (up to 10 g / day);
• vegetable unrefined oil (olive, sesame, linen).

It is necessary to completely refuse from carbonated drinks, fast food, mayonnaise, sweets, oily meat. Approximate menu for the day:

• Breakfast: oatmeal with butter, apple, tea.
• Lunch: a glass of kefir, banana.
• Lunch: Chicken broth, boiled buckwheat with a goulash of beef liver, Kisel.
• Afternoon person: 2 boiled eggs, tea.
• Dinner: Fresh Vegetable Salad, Baked Fish.

2 trimester

During this period, the child is actively growing, he needs nutrients. Permissible calorieness increase to 2100-2200. The basis of the diet is the most useful, nutritious products rich in vitamins of the group B, RR, B, D, and E. The first trimester diet should be supplemented with spinach, liver of sea fish, greens, unsolved fresh lard (up to 10 g / day), kum, Ayran.

It is necessary to refrain from sausage products, semi-finished products, fatty dishes. Approximate menu for the day:

• Breakfast: Fritters from the flour of the second grade, banana, Kissel.
• Lunch: Natural yogurt, dried fruits.
• Lunch: Pumpkin puree, chicken folds for a pair, boiled rice.
• Afternoon person: Cottage cheese 5% fat, tea.
• Dinner: Fresh vegetable salad, chicken chop.

3 trimester

Over the past weeks, gestation should be eaten by 2300-2500 kcal per day. The daily menu is based on proteins and complex carbohydrates, vitamins. Allowed and prohibited products remain the same as in the early pregnancy. In the third trimester, it is necessary to limit the use of salt up to 5 g / day. To prevent the appearance of edema.

• Breakfast: cottage cheese casserole with raisins, kissel, orange.
• Lunch: boiled beet salad, carrots, tea.
• Lunch: low-fat borsch, steamed fish with vegetables, compote.
• Afternoon school: almonds 6 pcs, ryazhenka.
• Dinner: Cheesecakes with Kuragya, tea.

Slimming exercises

Exercises to reduce weight should be done only with the permission of the attending physician. Classes should be carried out at least 3-4 times a week, in a well-carrying room, in comfortable clothes and shoes. The optimal duration of the workout is from 20 to 40 minutes. To increase efficiency, it follows no earlier than 1-1.5 hours after meals. The permitted exercises include:

1. Exercise with a gymnastic stick. Right position: Standing straight, stick at the bottom horizontally, grip a little grease shoulders. Smoothly raise your hands up and as much as possible. Try to reach back. Fix the POSE for 3-4 seconds. Smoothly return to its original position. Perform 2 approaches 10 times. The exercise strengthens the back muscles, the lower back, relaxes the press.
2. Twisting. Source position: standing, legs are slightly placed, the hands are straight, raised to the sides. Slow twists to the torso right and left, twisting the spine. The pelvis is fixed, the most fixed. Perform 1 approach by 30-50 times. The exercise helps relieve the tension in the spine, strengthen the muscles of the hands, the waist.
3. Right position: standing, legs slightly placed, hands straight, stretched forward. Perform shallow squats. Load at the bottom position for 2-3 seconds. Perform 2 approaches 15 times. Squats strengthen the muscles of the legs, buttocks, pelvic bottom.

Classes in the pool

Regular training in water during pregnancy relax, provide a woman with a massage of the whole body, training the respiratory system, remove the load from the muscles of the loin and back. In addition, the risk of injury is significantly less than when at home or in the gym. Attend the pool on any period of gestation follows only with the permission of a gynecologist. Among effective exercises:

• Stand your back to the side of the pool, go on your elbows. The level of subwage should be on the chest. Smoothly raise straight legs, overcoming water resistance. Perform 3 approaches 15 times.
• Source position is the same. Lift your legs to the chest level, imitate riding a bike. Perform 3 approaches for 2-3 minutes.
• Widely throw your knees, go along the bottom of the pool, pushing out from the bottom alternately and left foot. Perform 2 approaches to 7-10 minutes.

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