For two: 10 YouTube workouts for pregnant women
Text: Olga Lukinskaya
the need for complete rest during pregnancy - One of the common misconceptions. Physical activity during this period is useful and recommended, unless, of course, your doctor has prohibited it. There are not so many restrictions: you need to avoid situations in which there is a risk of injury or a blow to the abdomen, and remember that the increased flexibility of the joints can lead to dislocation during sudden movements or jumps. It is important not to choke, but to maintain the intensity of the load. After the first trimester, it is not recommended to work with the weight while lying on the back, since the venous outflow may be disturbed. Given these restrictions, you can choose any type of activity that you like and be accustomed to. We have prepared a selection of videos with a variety of workouts for pregnant women.
Exercise with a body weight for all muscle groups, suitable for any trimester of pregnancy. This is one of the many commercials of Amy, the author of the BodyFit by Amy channel, with different types of cardio and power loads for pregnant women; This training is suitable for almost everyone. For those who like to keep the process under control, there is a timer with a reverse report on the screen.
Dance cardio, which is suitable even for those who have never danced, and includes exercises for the development of flexibility of the lower back and muscle strength of the legs. In the comments they write that this is an excellent training session even if you are not pregnant, but just start to learn to dance (or just want to warm up and have fun). A separate pleasure is the voice and intonation of Keira.
Calm, smooth, does not require additional equipment training solely on the muscles of the buttocks. Swing your legs, standing on all fours, and squats supported by a chair improve balance. Only fourteen minutes, but you can combine these exercises with training for other muscle groups, high-quality stretching or, for example, meditation.
For those who swing: Nicole Monir, a professional fitness woman, talks about the role of sport in her life and pregnancy. This is a thirteen minute review of exercises in the gym for legs, chest, shoulders, arms, and back. Nicole tells how to modify weight exercises during pregnancy so that they are safe and bring only benefits to both mother and child.
Charlie and Misha Zamora, a sports couple, tell how to continue training in the gym during pregnancy. Charlie mentions a common problem: the doctor seems to be not against physical activity, but if he himself is far from sports, he will most likely follow the path of unnecessary restraints in order to play it safe. This video is not so much a training as an inspiring example, and its authors explain perfectly what is possible and what is impossible.
Again, Amy, this time showing a light cardio with kickboxing elements. These are swings and lunges, imitations of kicks and hands; the punching bag is present in the frame, apparently, only to create an atmosphere. We recommend caution with sharp movements in the hip joints, and also stock up on a good sports bra and possibly elastic support for the abdomen.
But half an hour of yoga for the development of power and balance. Prenatal yoga is especially popular because it eliminates sudden movements or the likelihood of shortness of breath, loads muscles well and, like any other activity, improves blood circulation. Christine McGee is a famous Hollywood instructor in Pilates and yoga, who claims that with their help it is quite possible to "fashion" a muscular body.
For lovers of aerobics: training, for which you want to wear colored leggings and swimsuit, as in the 80s. However, in the comments complain about the excessive positivity of the instructor, who every few seconds praises or encourages the audience. Do not forget the water bottle and non-slip shoes; even if you are at home, for safety reasons, it is better to wear sneakers.
Very beautiful movie with training in the water. In the pool, you can do exercises on the whole body, separately to the top or bottom, stretching and, of course, just swim. Like yoga, swimming is characterized by minimal trauma and the absence of excessive stress on the respiratory system. And yet the pool is a great option for a hot summer when it becomes hard to even walk.
This short video is suitable for those who have been practicing independently for a long time. This is an example of a program for the third trimester, including strength training, cardio and yoga. An excellent study of the buttocks, legs, back and triceps, followed by aerobics with elements of kickboxing (or other cardio load), and then yoga and stretching. Just two minutes that you can use for inspiration to update your training routine or add new exercises.
cover: Drobot Dean - stock.adobe.com