Easy childbirth: description of Kegel exercises for pregnant women and recommendations for implementation. A set of exercises for pregnant women in the third trimester. Exercises for the back and spine during pregnancy

A set of exercises designed to train the muscles of the perineum was developed in the middle of the 20th century by the American gynecologist Arnold Kegel. Until now, this special gymnastics has helped millions of women around the world to get rid of, prevent the occurrence, and improve the quality of their sexual life.

information Kegel exercises are most effective during pregnancy, as they help a woman effectively prepare for the upcoming ones, reduce pain in the process, and avoid tears and other problems.

General principles

You can start training at any time while waiting for the baby, but it is better - at an early date. The frequency and intensity of exercise should be increased gradually to avoid muscle strain.

Although the Kegel technique may seem simple enough, in the first stage, some women may have difficulty identifying the desired muscles. To get a feel for the muscles that should be involved in the training process, you must try to stop the process of urination while in the toilet. At the same time, some muscles will tense up quite strongly - they should be used when performing exercises.

advice It is advisable to learn the following exercises in various positions: sitting, standing, lying or on all fours. In this case, the effect of training will be much higher.

At the very beginning of mastering the complex, you can perform tasks lying down or sitting, repeating each movement 3-5 times. In the future, the number of repetitions can be increased to 20-30 per day.

First exercise

In a sitting position or lying on your back, bend your knees and slightly spread them apart. Then you need to relax, without losing a sense of concentration over the exercise. After that, you should tighten the muscles of the perineum for 5-10 seconds, as in the case of stopping urination, and immediately relax them. Repeat the exercise as many times as necessary.

Second exercise

When performing this exercise, you will need to use figurative thinking. First, you should imagine your vagina in the form of an elevator shaft, dividing it mentally into "floors". Smoothly squeezing the muscles, starting from the entrance to the vagina, it is necessary to mentally linger in each area, “moving” from the bottom up. On the top of the vagina, you should focus a little longer, after which you can move down, alternately relaxing the muscles of each "floor".

Third exercise

When performing this exercise, both the vaginal muscles and the muscles of the anus are trained. First, you should tighten the muscles of the vagina, then the anus, after which it is necessary to relax them one by one: first, the anal, then the vaginal muscles.

Fourth exercise

important To be completed this exercise should only be started if bladder and the bowels are completely emptied.

You can take any comfortable position (sitting, standing), and in this position you should try to push, as during a bowel movement, while also involving the muscles of the vagina. After that, it is necessary to relax the muscles as much as possible. After a while, the exercise can be repeated. To check if the muscles of the vagina are tense, you can put your hand on the perineum: when correct execution skin tension will be felt. This exercise is aimed at training the muscles that will be involved in attempts at.

It is advisable to perform all of the above exercises daily, you can do it several times a day, but with fewer repetitions.

Benefit

A set of Kegel training exercises is recommended for almost all pregnant women, with rare exceptions. Through regular practice future mom gets the following benefits:

A woman learns to feel the muscles of the vagina, can relax and strain them at its discretion, which is very important in the process of future labor activity.
Training is aimed at preventing partial and fecal. A similar problem can occur in many women in labor shortly after childbirth, so it is better to take the necessary measures in advance to prevent the appearance of these symptoms.
The muscles and organs of the small pelvis are strengthened, thereby eliminating the danger of their lowering.
Exercise is effective in preventing vaginal and perineal tears during childbirth.
At regular performance reduces the likelihood of inflammatory diseases female genital organs, the sexual function of a woman improves;

additionally A pregnant woman may recommend some of the exercises from this complex for her spouse in order to reduce the likelihood of hemorrhoids or prostatitis.

By the way, it can occur both during pregnancy and after childbirth, so Kegel exercises effectively prevent the occurrence of this unpleasant disease.

Contraindications for implementation

Before you start doing Kegel exercises, you should consult with your pregnancy doctor. This type training, although it is recommended for most pregnant women, it also has some contraindications. It is better to postpone exercises until the postpartum period in cases where there is:

probability ;
the appearance of pain or discomfort in the process of exercising;
some diseases of the spine;
risk .

important In addition, starting with it is better to refuse to perform exercises in the prone position in order to prevent squeezing in the region of the inferior vena cava.

Conclusion

Kegel exercises are doubly effective: with their help, you can learn to feel the vaginal and anal muscles, as well as train the muscles of the pelvic organs.

Classes effectively prevent the appearance of a number of diseases: from perineal tears to, therefore, they are recommended for a wide range of pregnant women. The only warning: before doing them, you should consult your doctor.

Regular Kegel training will not only facilitate the process of future childbirth, but also improve later intimate life and improve health.

In the third trimester of pregnancy, the fetus begins to grow rapidly, and the tummy reaches an impressive size. During this period, it becomes difficult to carry out certain movements, some women experience discomfort and pain in the lower back, heaviness in the legs. They often refuse to play sports, intending to continue such activity after childbirth. Consider what physical exercises will bring in the third trimester of pregnancy, what are their rules and what complexes should be chosen.

Benefits of exercise for pregnant women

Women in position should not ignore physical activity throughout pregnancy.

The use of certain exercises at this time will have such a beneficial effect:

will be the prevention of excess weight;
prepare the female body for childbirth;
serve as a preventive measure varicose veins veins and thrombosis, improve metabolism;
saturate the blood with oxygen, which is so important for a developing baby;
maintain good physical shape;
improve mood and emotional background;
reduce the load on the body, spine;
will prevent the appearance of gaps during the upcoming birth;
will train the breath and body before the efforts during childbirth;
improve the elasticity of the skin, tendons and muscles;
will help you recover faster in the postpartum period and bring yourself back to normal.

When is the best time to quit?

It is undesirable for a pregnant woman to engage in physical activity with the following factors:

with vomiting, gestosis;
if you have had miscarriages before;
with uterine tone;
with the omission of the placenta;
with colds (SARS, influenza, and others) and exacerbation of chronic (gastrointestinal ulcers, gastritis, and others);
with pain in the abdomen;
at risk of preterm birth.

Important! It is undesirable for pregnant women to cross their legs in a sitting position, as this contributes to the appearance of varicose veins. It is also not recommended to be in the sun for a long time and carry out thermal procedures.

There is a list sports activities, which should be excluded during the period of bearing a child. Usually in such sports there is a possibility of falling. Exercises aimed at stretching the abdominal muscles are also prohibited.
Unwanted physical activity includes:

horseback riding;
skiing;
martial arts;
group sports - basketball, volleyball, football and others;
a ride on the bicycle;
any kind of jumps (from a parachute, into the water, on the surface of the earth and others);
water skiing;
All extreme views sports activities.

A future woman in labor should definitely consult with a gynecologist observing her pregnancy about physical activity, and also be attentive to her body. She must always remember that she is responsible not only for her own health, but also for her unborn child.

For women who are expecting a baby, exercises have been developed that are not only allowed, but very useful. Of course, if a woman did not go in for intense sports before conception, then she should not be zealous further, but this does not mean that physical activities should be abandoned. In the absence of contraindications breathing exercises and an easy set of exercises below will help her prepare herself for childbirth.
Pregnant women who have previously kept themselves in shape are also not recommended to unnecessarily load or tire themselves even useful activities. Choose the one that suits you best from the list below.

Important! If during the period you feel pain, discomfort, dizziness and other ailments, then the exercises should be stopped. And with threatening symptoms (bleeding, severe prolonged pain in the lower abdomen, etc.), seek medical help.

Morning work-out

Lovers of physical education in the morning can not give up their usual lifestyle. Only in morning exercises you need to include exercises that help improve well-being and prepare well for the birth process.

Did you know? Women in recent months before childbirth, it is recommended to sleep on the left side, as this releases the inferior vena cava, located under the ribs on the right. This will help prevent swelling.

Breathing exercises

Proper breathing during childbirth facilitates their flow and reduces pain, and during the bearing of the baby, it supplies the unborn child with oxygen. Pregnant women are advised to use the following exercises breathing exercises:

Working out. It is necessary to breathe deeply, taking a free breath and exhaling, controlling the process with the palms, placing one on the chest and the other on the stomach. The chest does not move at all, only the stomach is involved in breathing.
Practicing chest breathing. Its implementation is similar to the previous exercise, but the stomach should remain motionless, and breathing should be done with the chest.
Breathe like a dog. Rapid breathing, like a dog, with shallow breaths. Then, at the end of the exercise, a series of deep breathing cycles should be taken to calm the pulse.
Push breathing. Here, on the contrary, deep breaths are taken with a delay in breathing and unhurried exhalations. It is permissible to alternate a slow exhalation with several (2-3) quick breaths.

Breathing exercises for pregnant women in the 3rd trimester: video

Positional gymnastics

These exercises help strengthen the muscles that are primarily stressed during childbirth.

Such a complex can include the following items:

Fitball exercises

Fitball is a sports device that is used in many sports centers and at home. Outwardly, it looks like a large inflatable ball. Classes on such a ball are good because they reduce the load on the spinal column, and all exercises are done in comfortable conditions for women.

Did you know? This ball will also come in handy after childbirth in order to quickly return to its shape. There are also classes for babies performed on a fitball. They help relieve their hypertonicity and prevent colic, massage and promote the development of the vestibular apparatus and better job baby's organs.

Sitting on a fitball, take dumbbells and do lifts on straightened arms. You can spread your bent arms to the sides. Repeat several times.
Sit in front of the fitball with your legs crossed. Then squeeze and unclench the ball with your hands. Perform 10 repetitions.
Lie on your back with your feet on the ball. Straighten and bend them in turn, rolling the fitball.

Such an activity in the 3rd trimester will be an excellent prevention of varicose veins.

Fitball exercises for pregnant women in the third trimester: video

Kegel exercises

This physical activity is based on alternating tension and relaxation of the pelvic muscle group. When performing them, you need to include the muscles of the perineum.

The following complex is suitable for pregnant women:

Lying on the floor, bend your knees and spread them apart. Breathing should be deep and even. Squeeze the muscles of the vagina for 10 seconds, and then relax.
Lie down again and relax all the muscles. Place your legs on a chair, sofa or fitball. Tighten and relax your muscles at a fast pace. You need to start with the muscle groups of the vagina, and then gradually move on to the muscle fibers of the anus. Do everything smoothly, without sharpness.
Sit on the floor with your legs crossed as in the lotus yoga asana. If it doesn’t work out, then simply bend them and spread them apart. Hold your breath and push. The muscles of the vagina protrude outwards. When inhaling, the muscle contracts. For control, you can put your palm at the perineum to feel the tension with your fingers. This will allow you to learn how to push during labor.
Sit on the floor and slightly spread your legs bent at the knees. Place your hands behind, focusing on them. Squeeze the muscles of the lower part of the vagina and fix it for 2-3 seconds. Then, without reducing the tension, gradually move to the top. In this case, slowly turn on all the muscles of the vagina. Start to relax the muscles of the vagina, but not all at once, but gradually, in the reverse order as they strained.

All exercises should be repeated 7-10 times. Gradually, their number is brought up to 30.

Kegel exercises for pregnant women: video

Stretching

Pregnant women benefit from doing certain types of stretching. They strengthen muscles, increase blood circulation in the joints, make them elastic, which helps a lot with increasing stress on the back and joints. And it also makes the skin elastic, which is an excellent prevention of stretch marks on the abdomen.

Stretching the muscles of the back. Stand in the doorway and rest your hands on its sides at the level chest. Put your feet a little wider from shoulder level, relax your knees. Gradually lower the chin down, at the same time bend the back and lean forward, the pelvis moves back. Inhale, pulling in the stomach and arching the back. Hold your breath, and then exhale, keeping your back arched. Straighten up and go to the starting position.
Stretching the muscles in the sides. Bend your right arm and rest your palm on the door frame at shoulder level. Try to turn your torso to the left. Then make a right turn.
Stretching the chest muscles. Lean your hands on the sides of the doorway and lunge with your foot forward. Inhale, and then, exhaling, bring the shoulder blades together and raise the chest. Relaxing, return to the starting position. Repeat by lunging with the other leg.
Stretching the muscles of the leg. Rest your palms against the wall and perform a lunge with your foot. Move the knee of the leg forward, feeling how the muscles stretch. Return to the starting position and repeat the lunge with the other leg.
Stretching the thigh muscles. Sit on the floor with your legs straight. Then left leg bend and place it with the foot on the knee of the other leg. Right hand move the left thigh to the right, while turning the head to the left side. Fix this position for about a minute. Return to the beginning of the exercise. Repeat by changing legs.
Leg stretch. Lie on your side, bend your upper leg at the knee, resting your palm on the floor. Raise lower leg up and pull it for a few seconds. Then put it on the floor and repeat, changing side and leg.

Important! No need to engage in physical activity if you feel unwell.

Stretching for pregnant women: video

Rules for fitness during pregnancy

There are certain rules for physical activities for pregnant women who are recommended to perform:

no need to abruptly take any load if you have not been involved in this sport before;
always listen to yourself. If you experience the slightest discomfort, you should stop exercising;
if before pregnancy a woman was actively involved in sports, then abruptly quit physical activity it is forbidden. Reasonable physical activity should be. Indeed, some negative phenomena during pregnancy arise due to an inactive and sedentary lifestyle - pain in the lumbar region, swelling, and so on;
try to be careful when playing sports, especially if you have never played them before;
do not use sudden movements, turns, tilts, do everything smoothly;
it’s good to attend a school for expectant mothers at health centers and conduct classes under the supervision of a specialist;

studying at home, you need to familiarize yourself with the training video tutorials;
the room must be well ventilated before doing fitness, and the temperature should be around + 20–23 ° С;
exercises are best done on an empty stomach: 1-2 hours after a meal or 1-1.5 hours before a meal;
it is recommended to perform sets of exercises daily at a set time;
how many repetitions to do and what the load will be, the pregnant woman herself determines, depending on her well-being and physical form;
choose clothes for fitness from natural fabrics and not restricting movement;
watch your breath;
Finish with relaxation exercises.

Did you know? An excellent preventive measure against varicose veins is to frequently raise your legs above body level. You can just lie down with a high pillow under your feet. This is especially true after being on your feet for a long time.

Gymnastics for pregnant women in the third trimester: video The above exercises during the 3rd trimester of pregnancy will help maintain good health, relieve swelling, and prepare for labor. However, before them, you should consult a doctor and do not overexert yourself much. Gymnastics should be abandoned if you feel unwell, and during its implementation you must listen to your condition.

American gynecologist Arnold Kegel half a century ago developed a set of exercises aimed at strengthening muscles pelvic floor. The fact is that many women during pregnancy suffer from involuntary urination. This is due to the pressure of the enlarged uterus and fetus on the urethra. According to the obstetrician, the creator of this practice, the cause of such an ailment is the weak muscles of the perineum.

The Kegel complex during pregnancy includes exercises that develop this muscle group. Gymnastics has a huge effect in eliminating uncontrolled urination during childbearing and helps to prepare for the upcoming birth and prevent tissue ruptures during the birth process.

Execution technique

The training system is based on alternating tension and weakening of the pelvic floor muscles. Classes during pregnancy should take place on the empty intestines and bladder. The load and duration of classes should be started from a minimum, gradually increasing. This is especially true for those whose pelvic floor muscles are weakened quite strongly. The main thing is not to achieve the ability to compress the muscles with full force, but learn to control this process on your own and feel your body.

You should train from an early date, doing gymnastics daily. The first classes are held lying down. Having already learned to control the muscles, you can practice standing or sitting. For an initial workout, try squeezing your perineum alternately. Effective method understand the technique of execution - during urination, try to stop this process. At this moment, certain muscle groups are reduced - on which you will have to work. From 16-18 weeks, lying exercises should be abandoned.

To achieve the maximum effect, classes should be regular and performed strictly according to the instructions. Remember the main task gymnastics - to develop flexibility and plasticity of muscles. You need to constantly monitor the sensations and control the tension. Before exercising, consult your doctor.

Kegel complex during pregnancy

Exercise 1 - Hold

Take a horizontal position, put a flat pillow under your head and shoulder blades. Now bend your knees and spread them apart - take a pose as during childbirth. Try to completely relax your body. Squeeze the muscles of the perineum, holding in tension for 10 seconds. Relax and unwind. Repeat 8-10 times. Increase the number of approaches with subsequent training, bringing up to 30 times.

Exercise 2 - Wave

Starting position - lying on the mat. Put your feet on the bed or fitball. Alternately tighten and relax your pelvic floor muscles at a fast pace. This must be done in the following sequence - start compressing the vagina, smoothly moving towards the muscles of the anus. Movement should be undulating. They need to be relaxed reverse order.

Exercise 3 - Elevator

If you look at the anatomy, the vagina is a tube consisting of rings adjacent to each other. In the process, you need to alternately tighten each segment of the vagina, moving up and then down. Squeeze while seated lower part vagina and hold this position for a couple of seconds, then move higher, leaving the lower segment in tension. So gradually you will tense the muscles of the entire vagina. Don't forget to stop at every step. Relax the muscles in the same way, going down.

Drill 4 - Goalkeeper

This exercise is aimed at learning how to push correctly during childbirth. It is performed while sitting. Knees should be bent and spread apart, or legs crossed in the lotus position. Hold your breath and try to gently push, as if exposing the muscles of the vagina. Contract your muscles as you inhale. Repeat several times. To control the process, put your palm on the perineum - you can easily feel the tense muscles with your fingers.

Exercise 5 - Achilles Tendon Stretch

The starting position is vertical. Stand with your feet two feet apart. The bottom line is squatting to stretch the Achilles tendons. Try to squat down without lifting your heels off the floor. The back must be kept straight, and the weight of the body should be transferred to the heels. For insurance and control of keeping the back even, you need to ask relatives to help, or do it while leaning slightly on the wall.

For the first few sessions, you may not be able to sit down. If during the squat the toes or heels involuntarily rise, or the weight is transferred to inner part feet, this indicates poor stretch or insufficient length of the tendons. This gymnastics also contributes to the alignment of the birth canal during pregnancy.

Exercise 6 - Shiva

Lie on your back, place your feet shoulder-width apart. Press your feet to the floor, put your hands palms down parallel to the body. Raise the pelvis as far as you can, while working the muscles of the buttocks and back. With your hips elevated, tighten your pelvic floor muscles - do a few squeezes and relax.

Exercise 7 - Madonna

Sit on the mat, bend your knees under you and lower your buttocks onto your heels. Tightening your abs, lift your hips. Squeeze in this position intimate muscles. Hold the tension for a few seconds, then relax and lower your pelvis. Repeat the exercise 5-10 times.

Indications

The Kegel complex during pregnancy is aimed at strengthening the muscles of the pelvic floor. Imbuilding exercises (another name for this gymnastics) help prevent venous stasis, therefore they are indicated for women prone to blood clots. It is worth remembering that the period of bearing a child can be complicated by various pathologies.

Contraindications

Before starting, you need to make sure that there are no contraindications:

severe toxicosis;
diseases accompanied by febrile conditions;
preeclampsia;
recent surgery or injury;
in the presence of inflammatory processes in the genitourinary system;
with exacerbation of cardiovascular diseases;
uterine bleeding;
the presence of benign or malignant tumors;
the threat of termination of pregnancy;
discomfort during exercise.

Hello my readers! Many of you know from experience how during pregnancy the baby presses on the muscles of the pelvic floor, causing a constant urge to urinate. But the condition of these muscles is very important for women. Their weakness leads further to urinary incontinence and problems in the sexual sphere. Fortunately, a solution has been found. Regular Kegel exercises for pregnant women will help to avoid a lot of health troubles. Let's talk about how to perform them correctly at home.

Invented by Arnold Kegel back in the middle of the last century, the exercises still have not lost their relevance. They are often recommended by gynecologists to their patients. They help not only thousands of women, but also men to improve the quality of life.

The essence of the exercise is the consistent contraction and relaxation of the muscles of the perineum

Not sure how to find them - try stopping the jet while urinating. If it turns out badly, then the muscles are not in good shape and you have something to work on. It is especially important for expectant mothers to monitor their health, because childbirth is coming. And this is a rather difficult process for the body.

Benefits for pregnant women from training the muscles of the vagina:

Getting rid of pain and discomfort during the bearing of the baby;
Reducing the risk of vaginal rupture during childbirth, reducing pain;
Increased control over urination (which is important, both in the postpartum period and during pregnancy);
Increasing sexual activity, improving sexual life;
Improved well-being and normalization of mood.

The key to the success of Kegel exercises is their regularity. It is better to train every day for 5 minutes than 20-30 times a week. Doing everything right, you will feel the result in a couple of weeks.

Features at different stages of pregnancy

During 40 weeks of pregnancy, the muscles are quite stretched and relaxed. In different trimesters, recommendations for exercises for the perineum differ.

1 trimester. The risks for the child during this period are high. Before 12 weeks the most happens a large number of spontaneous miscarriages. Attachment of the embryo to the uterus is still weak, so even a minimal load on the press can cause an abortion. Any discomfort during training of intimate muscles is a signal to stop exercising. It can be weakness, pulling sensations in the lower abdomen, rapid breathing.

2 trimester. A favorable period for classes and the calmest trimester of pregnancy. For most women, contraindications to exercise are removed at this stage.

3rd trimester. The weight of the fetus is already quite large, it is becoming increasingly difficult to engage. It is very important to exercise regularly. This is a great preparation for the upcoming birth.

After 16-18 weeks, refuse to perform the exercise lying down. So you squeeze the inferior vena cava. Take a seated position while exercising.

The main training complex

If you are a beginner, then it is better to start doing exercises from a prone position. When you master the execution technique, you can train sitting or standing. Empty your bladder before you start exercising. And if you are doing a workout lying down, then it is better not to eat for an hour. Otherwise, when lying down, there will be a large load on the intestines.

Retention. Take a position lying on your back, legs bent at the knees and spread apart. Contract your vaginal muscles. After counting to 10, relax. Slowly increase the number of repetitions up to 30 times.

Wave. The starting position is the same, only the legs need to be placed on the edge of the bed or fitball. Consistently squeeze the muscles of the vagina first, then the anus. Relaxation is reversed.

Elevator. Take a position that is comfortable for you, squeeze your intimate muscles for 3 seconds. Next, without relaxing, squeeze them harder for another 3 counts. To begin with, it is normal to press them 1-2 times, gradually you will be able to make 5-6 such stops. It is recommended to perform in the last stages of pregnancy.

Rhythmic contractions. Within 10 seconds, quickly squeeze and unclench the muscles of the perineum. Do 3 sets. Later, you can tense your muscles continuously for 1 minute.

Pushing the pelvic muscles. This exercise is similar to the process of pushing during childbirth. Naturally, it will help to facilitate this stage in the future. Hold your breath and push a little, as if pushing the muscles out. Then take a breath and take a break. Initially, you can perform 10 repetitions.

Achilles tendon training. You will need a partner sitting behind you in a chair. Stand straight, feet shoulder width apart. Leaning your hands on your partner's legs, slowly sit back, trying to keep your back straight and not tear your feet off the floor. So the tendons will gradually stretch. Exercise is useful for the birth canal.

If you find it difficult to complete the exercises according to the description, use the video tutorials. Here everything is shown more clearly and clearly.

General principles

If you have never exercised intimate muscles before pregnancy, start with simple exercises. Sharply loading the muscles of the small pelvis is dangerous to health.

On initial stage many women have difficulty identifying "those" muscles. Try to pull the vagina and anus inward and fix this position. Happened? Great, now you know how to tighten the muscles of the small pelvis.

How much time to practice

The first introductory exercise can be short - 3-5 trial muscle contractions will be enough. Then you can do 20-30 repetitions a day. It will not take much time, but the muscles will tone up and prepare for a greater load.

After a couple of weeks, when the muscles get a little stronger, increase the intensity of training. Ideally, you should gradually increase the time of the lesson to 5-10 minutes daily. However, if you have the time and opportunity to squeeze muscles during the day, do 2-3 "mini-workouts" per day. Feedback on this chart is positive. Pregnant women note a gradual and confident strengthening of the pelvic floor.

In the matter of training intimate muscles, you should not overdo it. Their excessive tension can lead to spasms and deflection of the coccyx. Therefore, it is necessary not only to train internal muscles but strengthen the legs and buttocks. And after childbirth, you need to connect the muscles of the press and lower back.

Proper breathing

For any physical activity it is important to follow the breath, starting from what actions are performed. The main mistake during the training of intimate muscles is that breathing is not deep, superficial, the lungs are not used at full capacity. Inhalation or exhalation is constantly delayed, which somewhat reduces the effectiveness of the workout. Fatigue is felt faster. Moreover, wrong breathing harms the body - blood circulation, the work of the heart, lungs are disturbed.

Breathing is considered correct in which, during maximum muscle tension, inhalation occurs, and exhalation during relaxation.

Rhythm is also important - after a long breath, a short pause follows, after which a short exhalation is made. This way of breathing gives the body a surge of strength, relieves fatigue and increases efficiency.

To learn the correct type, lie on your back with your knees bent and your hands behind your head. Inhale with the help of the diaphragm, as if “inflating” the stomach with air calmly and gradually. Exhalation should be faster. Repeat 5-10 times to secure. Great, now training will become even more effective!

Contraindications and warnings

Get approval from your gynecologist before you start exercising. Under some conditions, training is completely prohibited. It happens that only certain elements are allowed to be performed. It is also impossible to perform training with balls during this period.

It is better to refuse exercises in cases:

threats of spontaneous abortion;
uterine bleeding;
preeclampsia of any severity;
severe toxicosis;
febrile illnesses.

If the exercises are contraindicated for you - do not worry, still study this topic. You can start exercising in the postpartum period. This contributes to the rapid restoration of health, the successful resumption of sexual life.

In short, Kegel exercises can and should be done both before, during and after pregnancy. This method is available to any woman. You can practice in any environment - at home, at work or in line. It won't take you long, once you get into the habit of exercising regularly, it will become much easier. You can still use after pregnancy. or buy. Give your health just a few minutes a day and the results will pleasantly surprise you.

Now you know how to properly train intimate muscles while carrying a baby. Write in the comments if you have tried the Kegel method or are just about to start exercising. Take care of yourself, do not be lazy to exercise daily. Share the article with your friends if you find it interesting. AND . Good health and good luck to everyone!

Weakness of the muscles that support the pelvic organs correct position, leads to incontinence of urine and gases during the bearing of a child and after his birth, the development of hemorrhoids, the prolapse of the walls of the vagina and the uterus itself. Kegel exercises for pregnant women help prevent the problem and eliminate existing symptoms. A well-known gynecologist from the USA, Arnold Kegel, invented and implemented a set of special exercises aimed at strengthening the muscles of the perineum. Classes have proven their effectiveness and gained wide popularity among women around the world.

If the mother did not practice classes before pregnancy, they begin to do this already in the first trimester. In this case, you do not need to try to immediately execute the program as much as possible. The intensity, the number of approaches increase gradually.

How to do Kegel exercises for pregnant women:

any classes are carried out on an empty bladder and intestines;
breathing is deep, calm, without delay;
avoid contraction of the muscles of the abdomen, buttocks and thighs;
it is important to monitor the mouth, chin, tongue - it is forbidden to squeeze them, to put them forward;
you can’t overexert yourself, fatigue signals the need to take a break.

The key to success is regularity. You have to practice every day to get results. The goal of Kegel training during pregnancy is not to obtain maximum grip strength, but to control the muscles and increase tissue elasticity.

Can I do Kegel exercises during pregnancy? Yes, regular training can prevent troubles associated with weakness of the muscles of the perineum, increase the quality of life in general. Provided that the recommendations for performing Kegel exercises for women during pregnancy are complied with, there is no risk of harming the baby.

Exercise has a positive effect on the entire body. They stabilize the production of sex hormones, improve appearance women lift her spirits. The quality of sexual life changes significantly, even during pregnancy, for the better.

Indications and benefits

Usually the musculature of the pelvic floor of a woman is weakly involved. During the bearing of a child, the load increases many times, and during childbirth reaches a maximum. Most scientists in the world are inclined to think that it is pregnancy and childbirth that occur with complications that play a leading role in the development of pelvic floor muscle failure.

The consequences of the pathology are precisely the prolapse of the genitals or prolapse, urinary incontinence, and in rare cases, feces. Regular classes on the Kegel method can strengthen muscle tissues and prevent unwanted consequences. The pluses include the ability to do Kegel exercises for pregnant women at home, without attending special courses, gyms.

Benefits for pregnant women:

preparation of tissues for childbirth without complications;
reduction of pain in the pelvic area during childbearing;
reducing the risk of tears and cracks of the vagina and perineum during childbirth;
full control over the process of urination;
quick recovery after the birth of a child;
improve blood circulation and oxygen saturation in the pelvic organs, in the placenta.

Classes for pregnant women also normalize hormonal levels. An indication for training, in addition to the existing mild urinary incontinence, is the tendency to form blood clots in a pregnant woman. Kegel exercises before childbirth help to effectively prevent venous stasis, for this reason they are also recommended as a prophylaxis for hemorrhoids.

Contraindications

With proven effectiveness, Kegel exercises for pregnant women have contraindications. Therefore, before training, be sure to consult a gynecologist. Unauthorized muscle strengthening exercises are harmful to the child.

Contraindications during pregnancy:

severe toxicosis or gestosis;
diseases accompanied by a rise in temperature;
the threat of abortion, uterine hypertonicity;
any uterine bleeding;
exacerbation of chronic diseases;
the presence of neoplasms in the pelvic organs.

These situations may be temporary, and after their correction, it is allowed to return or start performing Kegel exercises. Pain or discomfort during exercise is not normal. This is a signal about the obligatory termination of the lesson and the immediate appeal to the doctor for clarification.

In other situations, in the absence of contraindications, it is allowed and recommended to perform Kegel exercises in early pregnancy. Absolute beginners, to make it easier to understand what they have to work on, should try to hold the jet during urination. The area that is tense - this is the right muscles affected by Kegel training.

First trimester

Exercise starts with preparation. If it is not possible to determine the area in the perineum, you should try to do this by inserting a finger into the vagina, of course, previously washed. After compression of the walls of the vagina, most women can usually feel a slight pressure and lift of the pelvic floor. If necessary, a mirror is used to see muscle contraction.

Kegel exercises for pregnant women in the 1st trimester are best done lying on your back. But starting from 16-18 weeks, this position must be abandoned so as not to pinch the inferior vena cava and not lose consciousness during training. A variety of postures - lying, sitting, on all fours and even standing - allow you to get a good result.

Exercise 1. Hold. Great option for beginners practice. Starting position: lying on your back, arms along the body or on the stomach, to control and eliminate tension abdominal muscles. The legs are bent at the knees and slightly apart. A small pillow or towel is placed under the head and shoulder blades.

Concentrating, you should squeeze the muscles of the perineum and hold them in this tension for 5 seconds. If difficulties arise, to begin with, contractions are carried out for 2-3 seconds. After that, relax the muscles, count to 10 and repeat the approach. The exercise is performed up to 8-10 times.

With each week, the compression time increases, up to a maximum of 10 seconds. It doesn't make much sense to keep the muscles tense for longer. In addition to the duration, the number of approaches also increases - up to 30. In the first trimester, time is spent just on familiarization and effective mastering of the execution technique. basic exercise Kegel.

Second trimester

Starting from week 14, you should diversify your workouts. Kegel exercises for pregnant women in the 2nd trimester still include basic lesson, but new ones with a more complex task are necessarily added to it.

Exercise 2. Wave. Starting position: lying on your back, bent legs in the knees are fixed on the fitball, chair, sofa. Upon reaching the gestational age of 16-18 weeks, the training is carried out while sitting in a comfortable position. The essence of the exercise is in quick, alternate, wave-like compression of the vaginal and anus zones.

The first is the contraction of the vagina, then the muscles of the anus. Relaxation is reversed. The speed of compressions can be comfortable at first, but it is important to try to increase it. The number of repetitions is gradually brought to 10-15 per day.

Exercise 3. Elevator, Floors or Retraction. The woman's vagina is a tube, lined inside with a mucous layer, which forms numerous transverse folds. The optimal posture for exercise is sitting.

The bottom line is to try to tighten the vagina in stages from the bottom up and back. To make it easier, you can imagine an elevator that goes up the vagina, stops at the fold floors, and after reaching the top, it goes down, again stopping at each floor.

During Kegel exercises for women before childbirth, it is forbidden to use various devices. The effectiveness of classes is better, as it turns out to train the muscles of the pelvic floor more strongly. Balls and jade eggs are left to restore the perineum in case of cuts and severe sprains. An exception is soft vaginal cones, but only after consultation with a gynecologist.

third trimester

Recommendations on the time of inclusion, the expansion of the types of Kegel exercises are rather arbitrary. When mastering the technique, from the first weeks of bearing a child, they do the whole complex of classes. Kegel exercises in the 3rd trimester of pregnancy are mainly aimed at preparing for childbirth. Performing them, the woman teaches the body to push properly, to line up the paths along which the child will move.

Drill 4. Goalkeeper, Bulging or Pushing. Starting position: sitting in a chair, in a lotus position or squatting. Holding your breath, you need to lightly push, as if pushing the vagina out of yourself. This is an important Kegel exercise for preparing for childbirth, helping a woman understand the meaning of the words "pulling."

For better control over the body, the palm of the hand is applied to the perineum. If everything is done correctly, it turns out to feel the extension of the muscles with your hand. The exercise is performed strictly on an empty bladder and intestines. Repeat 2-3 times.

Exercise 5. Stretching the Achilles tendons. Starting position: standing, legs apart shoulder-width apart, arms along the body. It is necessary to try to smoothly squat down, with your knees turned to the sides. At the same time, it is important not to tear off the heels, feet, fingers from the floor, to keep your back straight.

At first, as well as in the last stages of pregnancy, when the weight of the uterus with the fetus is significant, it is better to perform the exercise together with your husband, sister. For safety, they squat between the partner's legs, turning his back, while he is sitting on a chair. Kegel exercises for pregnant women in the 3rd trimester can be diversified with two more approaches, combined types of exercises to strengthen the muscles of the pelvic floor and yoga, gymnastics for pregnant women.

The first results are noticeable after 3 weeks regular classes. The full effect of Kegel exercises is observed in the second or third month of training. purpose recreational gymnastics during pregnancy - ensuring easy childbirth without pain and complications.