Exercises for pregnant women in pictures

In order for pregnancy and childbirth to go smoothly, a woman must be prepared for these processes, both psychologically and physically. During pregnancy, it is essential to move a lot, as movement is life.

• The exercises are structured so that each movement corresponds to a line from a poem, which will help you vividly imagine and easily remember each movement.
• The entire set of exercises is designed as a dance, where one movement smoothly transitions to another, which is also very physiological.
• Each exercise should be repeated at least 3-5 times. If you don't feel well enough, it's not necessary to do all the exercises; just do some of them that suit you best. Listen to your body. If everything is fine, it's preferable to perform the entire set of exercises.

Exercises for pregnant women in pictures and poems...

1. The reeds leaned over the water.
2. The grass bent over the ground.
3. The cat stretched its back,
4. The fluffy tail waved.
5. A mermaid appeared in the water.
6. A large lily opened up.
7. A wave rolled across the sea.
8. The willow bent beautifully.
9. The deer moved its antlers.
10. The bear shook its head.
11. The crocodile rose on its paws,
12. Waved its huge tail.
13. Like tentacles in the surf, the seaweed dances standing.
14. The shell opened its valves.
15. The snail went out for a walk.
16. The birch quietly straightened up
17. And suddenly swayed again.
18. Seals swim on their backs.
19. And the butterfly waits for its friend.
20. The worm digs in the depths.
21. And the tiger goes hunting.
22. The bear goes for raspberries.
23. The wolf runs along the path.
24. The eagle flies over the valley.
25. The frog jumps in the grass.
26. A snake crawls among the stones.
27. I will love nature!

Now let's analyze each exercise in detail

1. The reeds leaned over the water:

   Stand straight, clasping your hands in front of your chest, rise on your toes, and stretch. Then sit back on your heels and place your hands on the floor, touching your forehead to the floor. Return to the starting position.

   
2. The grass bent over the ground:

   This exercise will help you develop your spine, relax your back muscles, and relieve lower back pain. Sit on your heels, then gently lean forward and just as gently return back - do a "wave".

   
3. The cat stretched its back.

   This exercise is also designed for back muscles and improves the mobility of the spine. Get into a knee-hand position, then make a "wave" forward and backward, imagining yourself as a little cat.

   
4. The fluffy tail waved.

   Get back into a knee-hand position. Raise one leg with the knee to your chest, while lowering your head down, then straighten it and pull it back and up, raising your head up.

   
5. A mermaid appeared in the water.

   Stand straight, legs shoulder-width apart. Rotate your shoulders back while rotating your torso and pelvis.

   
6. A large lily opened up.

   Stand straight. Raise your arms forward at shoulder level, then lean back as far as possible, spreading your arms to the sides. Return to the starting position.

   
7. A wave rolled across the sea.

   Place one leg forward. Make a "wave" forward with your torso and arms. Return to the starting position. Repeat the same with the other leg.

   
8. The willow bent beautifully.

   Lean your torso forward-backward, to the sides, and in circles.

   
9. The deer moved its antlers.

   Stand straight, clasp your hands together. Lean your head forward, creating resistance with your hands. Then lean your head back, to the right and to the left.

   
10. The bear shook its head.

    Stand straight. Lean your head to the right and left, then turn your head to the right and left. Then make circular movements with your head in both directions.

    
11. The crocodile rose on its paws.

    Get into a knee-hand position. Perform a push-up from the floor. If you have the ability and strength, do it not from your knees, but from a plank position.

    
12. Waved its huge tail.

    Get into a knee-hand position. Raise your leg and make circular movements at the hip joint. Then perform swings backward and to the side. Do the same with the other leg.

    
13. Like tentacles in the surf, the seaweed dances standing.

    Stand straight, feet shoulder-width apart. First, rotate your legs at the hip joint, then perform soft kicks forward, backward, and to the sides.

    
14. The shell opened its valves.

    Simultaneously raise your arms and legs, then lower them.

    
15. The snail went out for a walk.

    In a lying position, throw your legs over your head and try to touch the floor.

    
16. The birch quietly straightened up.

    Do the "birch" - from a lying position, slowly raise your legs and torso up, placing your hands under your lower back for support, hold this position, then gently lower down.

    
17. And suddenly swayed again.

    From the "birch" position, gently lower yourself onto your back, then bend your legs and return to the "birch" position.

    
18. Seals swim on their backs.

    Lie on your back, knees bent. Raise and lower your pelvis.

    
19. And the butterfly waits for its friend.

    The starting position is sitting, feet together. Try to lower your knees to the level of the floor. You can help with your hands or ask for assistance.

    
20. The worm digs in the depths.

    Sit down, spreading your legs as wide as possible. Lean forward without bending your knees and try to touch the floor with your forehead. You can bend one leg at the knee, placing it outward, or even bend both legs.

    
21. And the tiger goes hunting.

    Imitate the walk of a tiger, moving your arms as if portraying the front paws. At the same time, try to imagine yourself as a tigress.

    
22. The bear goes for raspberries.

    Imagine yourself as a bear - turn your feet inward and walk with a wide gait in a waddle around.

    
23. The wolf runs along the path.

    Transition to a light run.

    
24. The eagle flies over the valley.

    Perform arm flaps as if flying, and move in a circle.

    
25. The frog jumps in the grass.

    The starting position is standing, feet wider than shoulders, toes apart. Squat down, spreading your knees wide to the sides.

    
26. A snake crawls among the stones.

    Extend one leg to the side, bend the other at the knee. Then smoothly shift your body weight to the other leg. Carefully try to sit down first on a longitudinal split, then on a transverse split.

    
27. I will love nature!

    Stand still with your eyes closed, thank God and nature for your existence and for the new life you will bring to the world. Feel how beautiful this world is!

Do not forget that just exercises will not be enough for your body. It is also necessary to move a lot throughout the day, to walk. It is very beneficial to spend at least 2 hours a day in the fresh air. If possible - engage in swimming, which will help you provide even and moderate load on all muscles of your body.

In general, move as much as possible; it is very beneficial for the baby, and it will also help prepare all systems of your body for the upcoming childbirth. Good luck!