Gymnastics for Pregnant Women (Second Half of Pregnancy)

For the health of you and your baby, you need to prepare for childbirth in advance by performing special exercises. Gymnastic exercises are aimed at training the joints and muscles of the pelvic muscles and preparing them for the work that they will perform during childbirth.

Third complex (gestation period from 24 to 32 weeks)

Before you begin the exercises, walk a little at a measured pace. Then take a basic stance: heels touching, toes slightly turned out, arms lowered without tension, back straight, head straight.

1st exercise

Stand in a basic stance with your hands on your waist. As you inhale, move your elbows back, raise your head, bend your torso slightly. As you exhale, return to the starting position. Repeat 3 – 4 times.

2nd exercise

Stand in a basic stance with your hands on your waist. Breathing evenly, place your leg forward and to the side, then bend it at the knee, while keeping the other leg on your toes. After this, return to the starting position (keep your back straight). Repeat 2 – 3 times with each leg alternately.

3rd exercise

Stand in a basic stance with your hands on your waist. As you exhale, bend forward, and as you inhale, return to the starting position. Repeat 3 – 4 times.

4th exercise

Stand straight with your feet shoulder-width apart. As you exhale, bend towards your right leg, relaxing the muscles of the shoulder girdle. As you inhale, return to the starting position. Repeat 3 – 4 times alternately in each direction. Perform the exercise with slightly bent legs.

5th exercise

Stand straight, feet shoulder-width apart, arms at your chest, elbows bent. As you inhale, turn your torso to the left, spreading your arms to the sides. As you exhale, return to the starting position. Repeat 2 – 3 times alternately in each direction.

6th exercise

Lie on your back, bend your knees, arms along your body. As you inhale, lift your pelvis and tighten your anus muscles. As you exhale, lower your pelvis and relax your muscles. Repeat 3 – 4 times.

7th exercise

Lie on your back, arms along your body. Breathing evenly, lift your right leg, slightly bending the knee, then return to the starting position. Repeat 2 – 3 times with each leg alternately.

8th exercise

Sitting on the floor, lean on your hands behind you, stretch your legs. Breathing evenly, bend your knees, then spread your knees and bring them together again, then return to the starting position. Repeat 3 – 4 times.

9th exercise

Walking (30 – 40 seconds). The pace is moderate, breathing is deep, the torso and arms are relaxed.

Fourth complex (gestation period from 32 to 36 weeks)

Before you begin the exercises, walk a little at a measured pace. Then take a basic stance: heels touching, toes slightly turned out, arms lowered without tension, back straight, head straight.

1st exercise

Get into a basic stance. As you inhale, spread your arms out to the sides at shoulder level, palms up. As you exhale, return to the starting position. Repeat 3 – 4 times.

2nd exercise

Stand in a basic stance with your hands on your waist. Breathing evenly, put your leg forward and to the side, bend it at the knee (keep the other one on your toes), then straighten and return to the starting position. Repeat with each leg 2-3 times. Keep your torso upright and your back straight.

3rd exercise

Lie on your back, spread your arms out to the sides, palms up. As you exhale, turn your torso to the left (your pelvis is motionless), place your right palm on your left. As you inhale, return to the starting position. Repeat 2 – 3 times alternately in each direction.

4th exercise

Lie on your back, bend your knees, arms along your body. As you inhale, lift your pelvis and tighten your anus muscles. As you exhale, lower your pelvis and relax your muscles. Repeat 3 – 4 times.

5th exercise

Lie on your back, arms along your body. Breathing evenly, under