Exercises for pregnant athletes 1st trimester. When and what exercises can pregnant women do in the morning?

Maintaining a healthy lifestyle (morning and evening walks in the fresh air, eating healthy foods, giving up bad habits, doing simple physical exercises) will help you endure pregnancy without complications and give birth to a healthy baby. Exercise will help you feel light in your body and give you a good mood during pregnancy. After all, every expectant mother wants the birth to be easy and her beautiful figure to be preserved.

The essence and benefits of training

Not all pregnant girls do exercises, fearing to harm the baby and not even realizing that physical activity in their situation is only beneficial for them.

How does exercise help during pregnancy:

But still, before performing physical exercises, you need to consult with a gynecologist who is monitoring the progress of your pregnancy. There may be restrictions that must be adhered to.

Contraindications for physical activity

You should not do physical activity:

If you feel well and have no restrictions, you can start exercising. But still, if you suddenly feel some discomfort, then give up gymnastics for a while and listen to your body. Perhaps this is a muscle reaction to an unusual load. If everything goes away, return to the exercises, but, most importantly, do not overdo it.

All movements should be performed smoothly, without sudden movements. Jumping, vigorous squatting, and heavy lifting should be avoided. If you feel unwell during exercise, you need to take a break, since overwork is contraindicated for pregnant women. Spend more time training your breathing.

At any stage of pregnancy, the following rules must be followed:

When doing gymnastics, you don’t need to strive to lose weight, because the main task is to maintain muscle tone and prepare for childbirth.

If you do not have the time or funds to visit a special center for pregnant women, then you can perform gymnastics yourself.

All periods of pregnancy are unique. In the first weeks after conception, you can start exercising.

It is necessary to start gymnastics in the 1st trimester with breathing exercises and warm-up, but not very actively, in order to eliminate the risk of interruption at an early stage. In addition, breathing exercises (bodyflex) will help alleviate the condition of toxicosis.

The second trimester of pregnancy is the most favorable for a woman. Just during this period, a set of simple exercises will help get rid of heaviness in the lower back and back pain due to the increased weight of the fetus.

The 3rd trimester of pregnancy is the most difficult and a woman’s well-being changes for the worse. Clumsiness appears due to weight gain, resulting in heaviness in the legs. Pain in the back and lower back is also characteristic, belching and swelling are bothersome. This condition can be alleviated with the help of gymnastics for pregnant women.

Pregnancy periods are divided into 3 parts: 1st, 2nd and 3rd trimesters. Each of them proceeds differently, therefore, the sets of exercises will differ.

For 1st trimester of pregnancy

The beginning of fetal development is the most dangerous period. Therefore, it is better to limit physical activity at this time. There is no need to perform abdominal exercises in the first 12 weeks, so as not to expose yourself to the threat of miscarriage. During this period, breathing exercises for pregnant women are useful. Exercise in the 1st trimester will help keep the muscles of the legs and hips in good shape.

Complex for 1st trimester:

During the 2nd trimester

The second trimester is the safest for exercise. You can begin to increase the load and strengthen the pelvic muscles.

If urinary incontinence occurs during this period, exercises will help restore muscle tone. Kegel exercises are good - you need to tense and relax your pelvic muscles. The exercise should be performed up to three approaches a day, 20 times.

During this period, a woman may feel awkward as the uterus gradually enlarges. To prevent such sensations, it is recommended to perform gymnastics in a bandage.

It is necessary to temporarily exclude exercises with loads on one leg. You should also not lie on your back for a long time, so that the heavy uterus does not put pressure on the vena cava, and the fetus does not experience a lack of oxygen.

Exercises:

Exercises for the 3rd trimester

In the late 3rd trimester of pregnancy, the belly has increased significantly and it becomes difficult for a woman to climb stairs, turn around and sleep at night. Simple exercise becomes difficult to do. During this period, you can feel more graceful and lighter with the help of gymnastics on a ball - fitball.

Gymnastics for the third trimester of pregnancy are of two types: for all muscle groups and breathing exercises. In addition to the ball, you need dumbbells up to 1 kg or plastic bottles (volume 500 ml) with sand.

Exercises for expectant mothers:

A regular breathing routine will help you calm down after exercise, and during childbirth it will help reduce pain.

Breathing exercises:

You need to perform breathing exercises daily for no more than 10 minutes. This will saturate your blood with oxygen. Holding your breath is strictly prohibited, since the child may suffer from a lack of oxygen because of this. The duration of the entire set of exercises should not exceed 30 minutes every day, including warm-up and bodyflex.

Attention, TODAY only!

There is an opinion that you should not engage in any physical exercise in the initial trimester of pregnancy. Allegedly, physical activity can lead to miscarriage or problems in fetal development.

However gynecologists are convinced that doing exercises at this time is not only possible and necessary. Maintaining physical and physical activity with dosed exercise will only have a beneficial effect on the further course of pregnancy.

What's the benefit?

Women who refuse exercise during pregnancy often do not understand the beneficial properties of dosed exercise for themselves and the fetus. What is this benefit?

For the health of a pregnant woman:

Muscle tone is maintained, which eliminates excessive weight gain and the appearance of stretch marks.
Regular exercise helps improve emotional well-being and maintain vital energy levels.
The cardiovascular system is strengthened.
Spasms and muscle tone are relieved, excessive stress on the spine is relieved, posture is stabilized, and possible pain in the spine is eliminated, thanks to the strengthened muscular frame of the back and abdomen.
The manifestations of toxicosis are reduced or its complete disappearance is observed.
There is a faster adaptation to hormonal changes and changes in metabolism.
The possibility of heartburn, constipation, varicose veins, and swelling is reduced.
The ability to control breathing is developed, which will be useful during childbirth.

For the course of pregnancy and for the embryo:

Contraindications

Since in the first trimester women do not yet fully understand the full depth of the changes that have begun within them and the possible risks of improper physical activity, they should in any case consult with their doctor to determine the absence of contraindications for performing exercises. These include:

any infectious diseases and inflammatory processes in the body;
temperature above 37 degrees;
chronic kidney and heart diseases;
severe toxicosis, accompanied by vomiting and requiring treatment in a hospital setting;
severe anemia (low hemoglobin level);
pregnancy with multiple fetuses;
high probability of pregnancy failure;
spontaneous miscarriages in the past;
uterine bleeding;
any pain in the lower abdomen.

When is the best time to do it?

The effect of exercise will be better if you do exercises at the same time of day in a well-ventilated area. It doesn't matter if it's morning or evening.

For those who find it difficult to wake up in the morning, evening classes are most likely suitable, but do not forget that morning classes can reduce the manifestations of early toxicosis; they can only be started with an empty bladder and intestines. Exercises should be done 1 - 2 hours before meals or the same period of time after.

Important! You should not exercise less than two hours before getting ready for bed. Exercise increases the overall level of adrenaline and endorphins in the blood and this will prevent the expectant mother from relaxing and falling asleep peacefully.

Certainly It is preferable to exercise at home or in specialized halls and centers. But if necessary, you can choose a set of several exercises that can be done at your workplace. They should not cause any discomfort and the pregnant woman should monitor her general condition after performing them. All exercises should be performed smoothly, calmly, avoiding sudden movements.

Restrictions

During the worsening epidemiological situation and in the cold season, exercises are done at home. This is done to minimize the risk of contracting acute respiratory infections, ARVI, influenza and to avoid hypothermia, since the range of medications for treating pregnant women is much smaller than for other women.

A set of step-by-step exercises at home and photos

At the beginning of classes, exercises should take 10 - 20 minutes, later the duration of classes is gradually increased to 30 minutes.

We offer a simple set of exercises for pregnant women in the first trimester.

Standing, legs slightly apart, back straight, arms hanging freely along the body. On the count of 1 - 5, take a deep breath, on 1 - 7, exhale slowly. 8 - 10 repetitions.
Alternate walking on your full foot for 1 minute with walking on your toes for 30 seconds.
Standing, legs slightly apart, arms straight to the sides. As you inhale, simultaneously lift the opposite arm and leg, and as you exhale, return to the starting position. Movements should be smooth. 5 repetitions alternately for each pair of arms and legs.
Light half-squats with straight arms pulled back - 5 times.
Standing, legs slightly apart, hands clasped behind your back. As you inhale, bend back with the buttocks pulled in, and as you exhale, return to the starting position. 6 - 7 repetitions.
Half bend forward with straightening your arms in front of you - 5 times.
Standing or sitting, back straight, palms connected in front of the chest. As you inhale, increase the pressure of your palms on each other so that the pectoral muscles tighten. As you exhale, relax your arms and muscles, your palms remain closed. 7 - 8 repetitions.
Sitting on the floor, legs wide apart, hands on the belt. As you inhale, touch the toe of your left foot with your right hand, and as you inhale, return to the starting position. On the next inhalation, repeat with the left arm and right leg. 7 - 8 repetitions of paired, alternating touches.
Standing on all fours, head down. As you exhale, bend your lower back, your back should round. Stay in this position until the count of 3. As you exhale, return to the starting position. 5 - 7 repetitions.
Lying on your back, legs bent at the knees, feet firmly on the floor. As you exhale, lift the pelvis with your feet resting on the floor, fixate in the pose until count 3, and while inhaling, return to the starting position. 5 - 7 repetitions.

The following are photos of exercises that can be done by pregnant women in the 1st trimester:

Exercise is the key to the excellent physical condition of a pregnant woman and the health of her unborn baby. Physical exercises are recommended at any time. The level of load is determined individually and depends on the woman’s physical fitness, as well as the duration of pregnancy.

Exercises for pregnant women: its meaning

Unfortunately, not all representatives of the fair sex in this position understand the importance of physical exercise and not all do it. Some people don’t want to do exercises, while others are simply afraid of harming the baby and don’t know what kind of exercises can be done during pregnancy.

It is worth noting that physical activity has a positive effect on the muscles of the body. Thanks to it, you can keep yourself in shape, not gain excess weight, and prevent the formation of stretch marks. Breathing is trained during physical exercise. This makes a big difference. Thanks to proper breathing, childbirth will be easier, and the likelihood of asphyxia in the baby will be reduced to zero.

Physical exercise also affects your psychological state. A woman who performs them daily feels a surge of strength and vigor. Exercises for pregnant women give energy and good mood for the whole day.

But not all pregnant women are allowed to bear weight. You will have to refuse physical exercise if there are any contraindications. To avoid harming yourself and your baby, you should definitely visit a doctor and discuss this issue with him.

When is it not advisable for pregnant women to do exercises?

A woman should not exercise if:

there is toxicosis, and it is accompanied by vomiting;
I had a miscarriage during my last pregnancy;
the uterus is in good shape;
gestosis is observed in the second half of pregnancy;
the placenta is too low;
have any diseases (for example, ARVI, gastritis, diabetes);
abdominal pain occurs.

If morning exercises for pregnant women cause discomfort, then it should be stopped. Thus, when choosing a set of exercises, the expectant mother should not only listen to the recommendations of medical specialists and instructors, but also listen to her body.

How should a pregnant woman do exercises?

A pregnant woman should exercise while in a good mood and feeling great. All movements must be smooth. You cannot make sharp turns or bends, jump, run, or lift weights.

If you experience symptoms of poor health while doing gymnastics, then you should stop it, take a break, and then, instead of physical exercises, do a few breathing exercises or completely free that day from classes. During pregnancy it is unacceptable to overwork.

You can’t do exercises with the goal of losing weight. Physical exercises for pregnant women are designed to maintain muscle tone and prepare the body for childbirth.

Exercises for pregnant women in the 1st trimester

The first 12 weeks are the most important period for the expectant mother and her fetus. At this time, dramatic changes occur in a woman’s body, and important organs are formed in the fetus. Exercises for pregnant women in the early stages should be aimed at training breathing, maintaining a good mood and good spirit, and relaxing the body.

Morning exercises in the 1st trimester should be performed every day for 15-20 minutes. You can start gymnastics with cross step.

Next exercise - lean forward, while exhaling and returning to the starting position while inhaling. It is recommended to repeat this 5 or 6 times.

Then, placing your hands on your belt, you can perform backbends while inhaling. When returning to the starting position, you need to exhale.

You can complete your daily morning exercises for pregnant women in the 1st trimester circular rotations of the feet and standing on tiptoes. This exercise will help avoid leg cramps and varicose veins.

Exercises for pregnant women in the 2nd trimester

The 2nd trimester is the safest period during pregnancy. This time is favorable for physical activity. The likelihood of miscarriage is low, so simple exercises will not harm the fetus, but will only benefit it and the mother. In addition, charging will bring a lot of positive emotions.

Toxicosis at this time will no longer torment, and the woman can enjoy her position and physical exercise. The recommended duration of charging for pregnant women in the 2nd trimester is no more than 30-35 minutes.

You can start charging in a sitting position, crossing your legs in front of you and doing head turns to the right and left. Then, spreading your arms to the sides, you should make several smooth body turns.

The second exercise is aimed at strengthening chest muscles. It can also be included in exercises for pregnant women in the early stages. A woman, bringing her hands together at chest level, should try to close her palms as tightly as possible. By performing this exercise, you can feel the work of the pectoral muscles.

Then you can sit on the floor. The buttocks should be in contact with the heels. It is recommended to spread your knees slightly so that your tummy is not compressed. Hands must be extended forward bend down and touch your forehead to the floor.

You can finish charging rotation of the body. The pelvis should remain motionless while performing this exercise.

Exercises for pregnant women in the 3rd trimester

In the 3rd trimester, it is very difficult for a pregnant woman to perform any physical exercise. At this time, it is recommended to exercise on a special ball - fitball. Exercises on it are interesting, comfortable and safe for a pregnant woman. Thanks to exercises on a gymnastic ball, blood pressure is reduced, heart function and blood circulation are normalized, well-being improves, and mood improves. The fitball allows you to perform exercises for your arms, chest, buttocks and thighs.

You can start daily exercises for pregnant women in the 3rd trimester while sitting on a ball, gently swinging to the right and left. Then, taking light dumbbells, alternately bend your arms.

A woman in a position, sitting on the floor in Turkish style, can rhythmically squeeze the ball with your hands. This exercise has a positive effect on the pectoral muscles.

You can continue gymnastics turns in different directions. While sitting on the ball, you should turn to the right, placing your left hand behind your right leg. It is recommended to remain in this position for 1-2 minutes. Similar actions must be performed after turning to the left. This exercise stretches the back muscles.

Next you can roll the ball in different directions, standing on your feet, spreading them shoulder-width apart and bending your back. The fitball can be rolled back and forth, smoothly moving your hands. This exercise allows you to relieve tension from your shoulder joints.

You can complete the exercise with an exercise for strengthening legs. A woman should lie on the ball, with her feet shoulder-width apart, and roll back and forth on the fitball in this position.

Exercises for pregnant women in later stages can cause uterine tone. There is no need to be afraid of this. Such is the physiology. If you feel pain and increased heart rate, you must immediately stop charging. It is better to do some breathing exercises instead of physical exercises.

Breathing exercises for pregnant women

A pregnant woman should do more than just physical exercise. Breathing exercises are very important. It is known that during childbirth you can reduce pain with the help of breathing, so every representative of the fair sex should know specific techniques that will help her in the future. Before giving birth, they should be performed regularly, as they serve as a kind of relaxation.

One of the exercises should be aimed at training diaphragmatic breathing. It is necessary to take deep breaths and exhales, placing one palm on the chest and the other on the tummy. You should breathe through your nose. It is very important that the chest is motionless and the stomach rises when inhaling.

The following exercise should be aimed at training chest breathing. It will be the same as when practicing diaphragmatic breathing. The only difference will be that the stomach should be motionless, and the chest should rise when inhaling.

Pregnancy is the most delightful period of life for every woman. When will two more hearts beat together in one body and even the inexorably creeping upward will bring joy? So that you don’t have to spend many months restoring your figure and health after giving birth, it is much easier and more effective to take care of your baby from the very beginning of pregnancy. maintaining your physical fitness, thereby healing not only yourself, but also strengthening the health of the unborn baby.

Of course, when talking about exercise during pregnancy, we are not talking about strength training or long, tiring workouts. But if a woman has previously been actively involved in sports, you should not give up useful exercises during an interesting situation, you just need to review their list taking into account pregnancy. And vice versa, if the expectant mother’s physical activity was previously reduced only to going to the store and shifting from foot to foot while waiting for the elevator, it’s time to change such a lazy lifestyle for the sake of the health of the unborn baby.

Why do you need exercises during pregnancy in the 1st trimester?

Thanks to reasonable physical activity throughout pregnancy, the expectant mother is guaranteed:

easier pregnancy and childbirth compared to sedentary pregnant women;
minimizing feelings of chronic fatigue and joylessness of life due to the fact that any physical activity is directly related to the production of hormones of happiness and joy;
reduction of manifestations or its complete disappearance;
reducing the risk of oxygen starvation () in the baby, since during well-organized physical activity the blood of the pregnant woman is saturated with oxygen;
return to prenatal shape in the shortest possible time after the birth of the child.

However, in society there is a number of persistent stereotypes and misconceptions about exercise during pregnancy.

Myth 1. In the first trimester, any sports training is absolutely contraindicated for a pregnant woman.

This is wrong. In the absence of contraindications, physical exercise in the 1st trimester is useful, as it prepares the pregnant woman’s body for upcoming serious stress, trains her heart and lungs, and maintains the necessary muscle tone.

Myth 2. At the very beginning of pregnancy, while the belly is not yet visible, you don’t have to limit yourself in sports.

The belly, of course, has not yet rounded, but the woman is already pregnant. This means that she is responsible for the life that has arisen in her. Therefore, any physical activity in the 1st trimester of pregnancy should be agreed with your doctor. In any case, you will most likely have to give up professional sports during pregnancy and completely eliminate traumatic, strength exercises, abdominal exercises, and cardio exercises.

Myth 3. Yoga and stretching exercises are ideal for pregnant women.

There are a huge number of types of yoga, as well as types of stretching exercises. Among them there are indeed special complexes for women in an “interesting” position, which can be performed already from the first trimester of pregnancy. But most ordinary yoga asanas are contraindicated for pregnant women, as are many stretching exercises: they can lead to injury to the pregnant woman and the threat of miscarriage. So you should be more careful when selecting exercises, and it is better to be guided by the opinion of the instructor or coach

Myth 4. The more exercise, the better.

The ideal is to perform a daily set of exercises that include breathing exercises, light stretching exercises and physical therapy. But for women who did not engage in sports before pregnancy, it will be enough to exercise every other day for half an hour, and the optimal types of physical activity for them will be daily walking and swimming.

Contraindications to exercise in the 1st trimester of pregnancy

any infectious diseases and inflammatory processes in the body;
increased body temperature over 37 degrees;
chronic kidney and heart diseases;
severe toxicosis requiring hospital treatment;
severe anemia (low);
multiple pregnancy;
threat of miscarriage;
or history;
any intensity.

What physical exercises can you do during pregnancy?

It is best if the physical activity of a pregnant woman in the 1st trimester includes:

Daily walks in the fresh air at a calm pace for at least half an hour.
Swimming in the pool several times a week, and if possible, doing water aerobics.
If you feel well and have no contraindications, dancing classes (especially oriental belly dancing for pregnant women) and Pilates under the supervision of an instructor are recommended.
Daily breathing exercises.
Fitball exercises.
Sets of stretching exercises to strengthen the muscles of the back, pelvis, legs, and chest.

How to do exercises correctly for pregnant women

all exercises are performed at a calm pace, without overload;
muscle strengthening exercises alternate with relaxation exercises;
any stress on the abs, exercises such as “bicycle” or “birch tree” are excluded;
squats and bends are not done completely, but halfway;
Stretching exercises are done very carefully, because due to the riot of hormones in
In a pregnant woman’s body, her ligaments and tendons are easily injured;
strength loads (for example, exercises with dumbbells and on machines) are excluded altogether in the first trimester, in contrast to the 2nd and 3rd trimesters.

A set of exercises for pregnant women in the 1st trimester

Position at the beginning of the exercise: standing, legs slightly apart, back straight, arms freely lowered. On the count from 1 to 5, take a deep breath. On the count from 1 to 7, exhale slowly. Repeat 8-10 times.
Walking in place for 1 minute alternates with walking on your toes for 30 seconds.
Position at the beginning of the exercise: standing, legs slightly apart, arms straightened to the sides. At the same time, while inhaling, raise your right arm and left leg, and while exhaling, lower them. Avoid sudden movements. Repeat 5 times, alternating arms and legs.
Half squats with straight arms pulled back – 5 times.
Position at the beginning of the exercise: standing, legs slightly apart, hands clasped behind your back. As you inhale, bend back slightly, pulling in your buttocks. As you exhale, stand up straight, taking the starting position. Repeat 6-7 times.
Half bend forward with straightening your arms in front of you – 5 repetitions.
Position at the beginning of the exercise: standing or sitting with a straight back, hands connected with palms in front of you at chest level. As you inhale, press your palms against each other with force to tighten your chest muscles. As you exhale, relax your arms and chest muscles, without separating your palms. Repeat 7-8 times.
Position at the beginning of the exercise: sitting on the floor, legs wide apart, hands on the waist. As you exhale, touch the toe of your right foot with your left hand. As you inhale, sit up straight, taking the starting position. The same with the right hand and left leg. Repeat 7-8 times, alternating legs and arms.
Position at the beginning of the exercise: on all fours, head down. As you exhale, bend at the waist, rounding your back like a cat. Stay in this position for a count of 1 to 3. While inhaling, take the starting position. Repeat 5-7 times.
Position at the beginning of the exercise: lying on your back, legs bent at the knees, feet resting on the floor. As you exhale, raise your pelvis, resting your feet on the floor, hold in this position for a count from 1 to 3. As you inhale, lower your pelvis, taking the starting position. Repeat 5-7 times.

Can be done several exercises on a fitball:

sit on the ball and do circular rotations with your pelvis in different directions;
sit on the floor and hold the ball between your legs, then alternately squeeze the ball with your feet with light force, then release the pressure;
lie on your stomach on the ball, resting your feet on the floor, and ride it from your chest to your lower abdomen (until your stomach stands out).

At the end of the complex, it is recommended to perform easy stretching exercise and relaxation. Sit on your knees, resting your buttocks on your heels. Stretch your arms forward and try to touch your forehead to the floor. Stretch forward slightly and relax. Repeat several times.

There is a common expression that characterizes especially well need for physical activity during pregnancy: it is better to sit than to lie down; it is better to stand than sit; It's better to walk than to stand.

Moderate and well-organized sports activity during pregnancy in the absence of contraindications has never harmed anyone.

Don't want to do a set of exercises? Swim! Don't want to swim? Do breathing exercises! And this is not yours? Then walk more or dance. Find for yourself that form of physical activity during pregnancy that will be enjoyable for you and beneficial for your body.

Do not overheat while playing sports - this worsens the condition of the fetus.
Drink plenty of fluids during exercise to stimulate your metabolism and enhance the removal of toxins from your body.
Physical activity is best tolerated a couple of hours after eating (optimally after breakfast).
Do not overdo it! Remember that your shortness of breath is a symptom that your unborn baby is not getting enough oxygen.
Take into account how you feel and at the slightest sign of pain in the lower abdomen or discomfort, stop doing the exercise and replace it with another one in the future.
Don't overwork yourself! 15 minutes a day is enough for physical activity in the first trimester of pregnancy.
Avoid physical activity on days that would be critical if you were not pregnant. According to medical research, it is at this time that the threat of miscarriage increases sharply.
Do not neglect breathing exercises and relaxation exercises - every pregnant woman needs to master these skills.

Yoga video for pregnant women in the 1st trimester

We invite you to watch a video of a yoga exercise course for pregnant women in the first trimester, which will help you maintain good health and prepare your body for subsequent trimesters and childbirth. It is safe for all pregnant women who have no contraindications.

In conclusion, I would like to emphasize once again: pregnancy is a special time in a woman’s life. But it should not occur exclusively in a horizontal position with longing in the eyes.

Physical education at this time is encouraged and helps prepare for childbirth. Share your experience How your level of physical activity during pregnancy affected the process of childbirth and recovery after the birth of the child.

Gymnastics in the first trimester of pregnancy is recommended for all expectant mothers. Before starting any exercises during pregnancy, you should consult with your gynecologist about the possibility of performing special gymnastics for pregnant women.

In the early stages of pregnancy, special exercises are selected, which are included in the special “Gymnastics complex for pregnant women by trimester.” The course of pregnancy, health status, and well-being of the mother and child are individual and depend on many factors. It’s better not to take risks, but to consult with an experienced fitness trainer or ask your doctor for advice on a self-selected set of exercises. Then you will be absolutely sure that gymnastics will not cause harm to you or your unborn child, but, on the contrary, will only bring benefit.

The exercises should be easy, so you should stop doing them if you feel worse. After all, from 4 to 12 obstetric weeks is a rather risky period of pregnancy. At this time, the risk of miscarriage is high, the hormonal status changes, causing the body to be under stress.

Benefit

For the health of a pregnant woman:

Exercising promotes the production of endorphins (happiness hormones). If the mother is happy, the growing child is happy.
Proper physical activity can help get rid of toxicosis and dizziness.

For the course of pregnancy and for the embryo:

It has been proven that pregnancy is not a disease, and the opinion that pregnant women need complete rest is no longer relevant. Scientists have proven that maintaining muscle tone throughout pregnancy helps the female body prepare for childbirth.
During training, blood circulation is normalized. Therefore, the placenta is enriched with the required amount of nutrients, and future babies are protected from oxygen starvation.

Can exercising at home during pregnancy be harmful?

Gymnastics in the early stages (in the first trimester of pregnancy) gives pregnant women a positive attitude and pleasant sensations. Therefore, any discomfort during exercise is a dangerous signal, indicating that the body does not like something, for some reason it resists the chosen physical activity and you should tell your doctor about it.

Attention: Gymnastics cannot harm the health of a pregnant woman unless there are contraindications and it is performed correctly. But if the load is too intense, there may be a risk of miscarriage.