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How to exercise according to months in pregnancy?

How to exercise according to months in pregnancy?

Sport is of particular importance for pregnant women as it provides health for everyone. The biggest problem during pregnancy is the displacement of the person's center of gravity. Considering gravity, it is only a matter of time to see posture disorders in the spine. In this context, it is recommended that the person exercise in the safest and safest way during pregnancy with the supervision of a specialist doctor and expert sports instructor. Sports International fitness and pilates instructor Aslıhan Çızıkman, explained the safest and most effective exercises during pregnancy according to the periods of pregnancy.

Here are the pregnancy exercises by months:

During the first 3 months of pregnancy, the person is given light-paced walks and stretching-back exercises to strengthen the spine. In addition, pregnant women are required to do exercises such as pilates and yoga.

Vertical cycling, walking, light-paced group exercises, pilates and yoga sessions are suitable for 3-6 months. In this period, supine position exercises are the exercises that should be avoided since it will put pressure on the baby and leave the baby without oxygen. Instead, the movements in the side and sitting position will be the most reliable position for the mother and the baby. For example; Cat-camel back exercises, quadroped (extension exercise in the straight table position without lifting the opposite arm forward leg from the floor forward)

6-9 months are the last stages of the formation of the baby and the time when the womb grows the most. During this period, only sitting position movements are done to protect the baby. In addition, participating in walking exercises and pilates sessions is of great importance in order to make birth easier and more comfortable.

Pregnancy and the following points to be considered

Since pregnancy is a period of changes in the musculoskeletal system of women, the mother may experience low back and back pain. Even the connective tissue can be easily injured by loosening the joints. Edema of the wrist and ankle can cause carpal tunnel and tarsal tunnel syndrome. Strong pelvic floor muscles are important for mothers during labor. The most accurate and safe exercise at this point is pilates.
During pregnancy, the mother should start pilates between the 12th and 16th weeks of pregnancy and continue on average 2 or 3 times a week. However, we would like to ask the doctor's consent for pregnant women who are at risk of preterm labor, those with vaginal bleeding, those with premature rupture of membranes and those with medical problems such as hypertension.
After the birth, the mother may prefer light and moderate paced exercises, pilates and yoga sessions, and long (30-45min.) Walks. However, since there are breastfeeding periods, the intensity and intensity of the training should be low so as not to deteriorate the quality of the milk. They should avoid exercises that may increase body temperature and continue their exercise with their own body weight. In this way, with regular breastfeeding and exercise, the mother can renew and lose weight easily during pregnancy.


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