exercises for pregnant women: 2 trimester
exercises for pregnant women in the second trimest
- Features of the second trimester of pregnancy: Mom
- second trimester: baby
- What should I eat during the second trimester, and from which products should be abandoned?
- exercises for pregnant women in the 2nd trimester
not necessary at this time to sit for days on end watching TV or lying in bed.It was during these weeks of pregnancy a woman feels great.She was no longer tormented by toxemia that inconvenience in early pregnancy is not yet back pain from a large belly and swollen feet, as is the case at the end of the period of gestation of the baby.
this article, you'll learn about the main features of the second trimester of pregnancy, familiar with foods that are recommended to eat at this time, and will be offered a set of exercises for pregnant women, which is useful to you in the second trimester.
Features of the second trimester of pregnancy: Mom
In the second trimester, namely the 14th to 26th weeks of pregnancy mommy feels already much better than in the first trimester.She is no longer vomiting and nausea, the mood is more upbeat, there is a constant desire to sleep.
At this time, begins to grow tummy.By the 26th week, he will already be evident to all, and to hide it will not happen.The woman in the second trimester begins to feel fetal movements.Especially if it is waiting for the firstborn, then it is a very moving and extremely happy moment.
As a rule, at 21 weeks pregnant woman doing routine ultrasound, in which it will be possible to know the sex of the child and see how internal organs are developing baby.Many moms are asked to take a photo of the baby doctor, and some women are willing to write the US on video for family history.
In these weeks no need to indulge in lovemaking with her husband, because the risk to the baby in it, of course, if you are not on a steady continuation of the pregnancy.
note that in this period of pregnancy a woman may wake up appetite and this will lead to a rapid and significant weight gain.To avoid this, you need to move more and eat meals low in sugar and fat.And what exactly should be to eat a pregnant woman during the second trimester, we'll tell you later.
second trimester: baby
At this time, begins active growth of the baby.Since all organs are formed in the first trimester, the second they begin to grow rapidly.This has an impact on the intensive growth of the tummy.For example, at 16 weeks, the baby weighs about 100 grams, and 21-22 - is 400 grams.
on ultrasound can be considered as the child moves as brings his tiny little hand to her face and pulls the legs.
kid can already react to external sounds and bright lights.Can you like to be pushed from the inside, for example, if it is not enough fresh air.In this way, it is like you said, he wanted to walk.You can talk to him and tell stories before bedtime, he'll be sure to hear.
What should I eat during the second trimester, and from which products should be abandoned?
Since these weeks of pregnancy there is a growing appetite of women in the absence of nausea and vomiting, it is recommended that future mom eating those foods, fat and sugar which are lowered.Do not get involved and salty, as this can lead to swelling in the legs.
Doctors are advised to include in your diet more:
- fresh fruits and vegetables (preferably Russian origin);
- cereals on the water and milk;
- soups lean meat broth;
- of dairy products;
- juices and compotes of own production;
- boiled or baked (not fried) fish;
- chicken or veal meat (pork is there less often).
But from what products should refuse, or if you can not give up at all, at least to reduce their number:
- potatoes fried;
- pastries (they can be successfully replaced by honey, dried fruit, or at least eat the marshmallow and marmalade);
- bakery products made from white flour (they should substitute whole grain bread roll or bread with bran);
- canned food, including tomatoes and cucumbers to pickle.
Eat during the second trimester of pregnancy, and indeed throughout the entire period of gestation crumbs is fractional and often.For example, you can eat every 3 hours on a small plate of a not very fat dishes.In between meals you can eat fruit.
exercises for pregnant women in the 2nd trimester
Let's now talk about a set of exercises for pregnant women in the second trimester.The movement of a pregnant woman needs to make her organs began to work actively, and to the child the nutrients and oxygen is supplied continuously and without interruption.First of all, you can just walk on foot every day for at least two hours.It will be a good load on your body.
This kind of active rest helps relieve back pain and muscle helps keep your body toned and uplifting.It will be good if you can go to the sea, because there you can not only swim in abundance, but also to receive a loading dose of vitamin D, which we do in the middle and northern part of Russia, unfortunately, very little comes from the sun.
Good and exercises on fitball.
They allow you to remove stress from the muscles of the pelvis and remove the nagging pain.On the ball, you can just sit back and jiggle, and you can make a circular motion pelvis.You can lie on your back on the ball and stretch the arms out, only when it is necessary to be very careful not to fall down and not hit the stomach.You can lie down on fitball body stood up while on his knees on the floor.This exercise relieves stress from the waist.
helpful to do stretching exercises muscles of the hips and crotch.
For this, you should perform daily or every other day or two simple exercises.Exercise number 1 should be performed sitting on the floor.The legs should be bent at the knees and pull up to her, and then stretch your knees apart, feet should be thus pressed against each other.
You get "butterfly", and your feet are her wings.They whisk you to be in a few minutes.Hands while you should be on my knees, and back you need to build a wall or sofa.
Exercise number 2 should also be done on the floor.Sit down and lean back against the wall.Pull one leg forward and the second bend at the knee and pull up to him, housing start out leaning forward trying to get the tips of the fingers to the toes of the foot.Belly thus strongly not strain.
then change the leg and repeat the exercise.You can do this exercise 3-5 times for each leg.It all depends on your condition and feeling in his stomach.Exercises in the pictures to help you better understand them better.Now you know how you must deal with a set of exercises future mom during the second trimester of pregnancy.