Gymnastics for Pregnant Women (First Half of Pregnancy)

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Second complex (pregnancy period from 16 to 24 weeks)

1st exercise

Get into a basic stance. As you inhale, raise your arms up and as you exhale, squat down, lowering your arms down and bending your knees. As you inhale, return to the starting position. Repeat 3 – 4 times.

Exercise 2

Get into a basic stance. As you inhale, raise your right arm up, and as you exhale, bend to the left, pressing your left hand to your hip. As you inhale, return to the starting position, and as you exhale, repeat the tilt to the right. Repeat 3 – 4 times.

3rd exercise

Get into a basic stance. As you inhale, raise your arms up; as you exhale, squat down, lowering your arms down and bending your knees. As you inhale, straighten up and as you exhale, return to the starting position. Repeat 3 – 4 times.

4th exercise

Stand in a basic stance with your hands on your lower back. As you inhale, lean forward, bending your torso and lowering your arms. As you exhale, return to the starting position. Repeat 3 – 4 times.

Third complex (gestation period from 24 to 40 weeks)

1st exercise

Stand in a basic stance with your hands on your lower back. As you inhale, raise your right arm up, and as you exhale, bend to the left, pressing your left hand to your hip. As you inhale, return to the starting position, and as you exhale, repeat the tilt to the right. Repeat 3 – 4 times.

Exercise 2

Stand in a basic stance with your hands on your lower back. As you inhale, lean forward, bending your torso and lowering your arms. As you exhale, return to the starting position. Repeat 3 – 4 times.

3rd exercise

Stand in a basic stance with your hands at the back of your head. As you inhale, turn to the left, as you exhale, return to the starting position. Repeat 3 – 4 times, then repeat the exercise by turning to the right.

4th exercise

Stand in a basic stance with your hands on your lower back. As you inhale, raise your arms up; as you exhale, squat down, lowering your arms down and bending your knees. As you inhale, straighten up and as you exhale, return to the starting position. Repeat 3 – 4 times.

It is important to remember that before starting gymnastics for pregnant women, you should consult your doctor, especially if you have any medical contraindications. You should also monitor how you feel during exercise and stop exercising if you experience any unusual pain or discomfort. For safety, it is better to perform exercises under the supervision of an instructor or a specialist in physical rehabilitation for pregnant women.