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Exercises for pregnant women 30 weeks. Gymnastics for pregnant women: rules and schedule by trimester. Chest exercise

Exercises for pregnant women 30 weeks. Gymnastics for pregnant women: rules and schedule by trimester. Chest exercise

During pregnancy, do not forget about sports. Another thing is that you need to do gymnastics without fanaticism. What exercises will help you stay in good shape and will not harm your unborn baby? Let's start charging properly!

Thanks to gymnastics, not only the metabolic processes in the body are activated, thereby improving the general condition, but also the posture is straightened. And this serves as a prevention, which threatens almost all pregnant girls due to the fact that the load on the spine is increasingly increasing.

Rules of gymnastics for pregnant women

Rule #1. Move more

Thanks to movement, blood supply to all organs, including the pelvic organs, improves - an excellent prevention of weak labor. The elasticity of tissues improves, which helps to avoid injuries and ruptures of the birth canal in the future. Movement also helps to maintain a good mood for a long time, get rid of anxious thoughts and depression, and improve sleep.

Rule #2. The main thing is smoothly

Expectant mothers at all stages of pregnancy should avoid abdominal strengthening exercises, jumping and the use of weight machines. You need to move smoothly and gradually increase the load. You should lie down and get up gradually and very carefully.

Rule #3. Keep an eye on your pulse

If your pulse quickens, you should immediately stop exercising and remember to tell your doctor about this. The same applies to nagging and aching pain in the abdomen.

Rule #4. It's time for business

You need to exercise either 2 hours before meals or 2 hours after it. It is advisable to do the exercises at the same time. It is enough to devote 30 minutes to an hour to yourself every day. Gymnastics should be done in a well-ventilated area and on a mat, and not on a slippery floor.

Gymnastics for pregnant women by trimester

First trimester

Nowadays, excessive loads are even dangerous. It is necessary to exclude abdominal exercises and any jumping to avoid the risk of miscarriage. This is explained by the fact that in the first two months the embryo is weakly and unreliably attached to the uterine mucosa, so even minimal stress on the press and abdominal wall is very dangerous, as it can provoke myometrial hypertonicity (tension of the myometrium - the muscular layer of the uterus).

Relaxation exercises in the first trimester are necessary - they will perfectly help during childbirth.

Second trimester

If the pregnancy is proceeding normally, the girl can complicate the gymnastics, because this is the calmest and safest period.

In the second trimester, we will work on strengthening the muscles of the legs and back. And here's why: at this time the fetus is growing especially actively, and soon the expectant mother's center of gravity will shift. To make this period pass calmly, you need to try now.

Remember to be careful: no twisting or heavy loads.

Third trimester

The tummy is already big, its size makes it difficult to even just move, let alone do gymnastics. But it’s still worth continuing to exercise - exercise will help reduce the unpleasant symptoms of the last months of pregnancy, prepare the body for the upcoming birth, and maintain muscle tone. There is only one rule here - you can’t exercise too intensely. It is very important to do the exercises slowly, smoothly, calmly, without sudden movements.

Breathing exercises for pregnant women

Breathing during pregnancy has some peculiarities due to the fact that the volume of the lungs decreases (because the growing uterus displaces the abdominal organs and diaphragm upward) and the need for oxygen increases.

All exercises for expectant mothers are designed to ensure that the girl knows how to breathe correctly. Breathing exercises for pregnant women help improve blood circulation in the placenta, which means the baby will receive more oxygen. And, of course, proper breathing skills will help a girl during childbirth.

A certain breathing rhythm is the easiest and most natural way to relieve pain from contractions. It will help you relax and unwind.

Positional gymnastics for pregnant women

The task of positional gymnastics for pregnant women is to prepare the body and muscles of the expectant mother for childbirth. Therefore, all exercises are aimed at training the muscles of the back, abdomen, pelvis and perineum.

Fitball for pregnant women

Exercises on a fitball strengthen the joints of the pelvis and spine, as well as the surrounding muscle tissue. The back muscles relax, excess stress is removed from the spine, and the cardiovascular and respiratory systems function better. It is useful for expectant mothers to simply sit on such a ball instead of a chair.

Kegel exercises for pregnant women

In the 50s of the last century, a gynecologist professor from America developed Kegel. At first, with their help, it was planned to cure girls of urinary incontinence, but then it became clear that they help give birth to a baby without ruptures.

The exercises involve contracting the pelvic muscles that support the vagina. Finding them is not difficult - they contract when urinating. It is these muscles that need to be squeezed tightly for one or two seconds, then relaxed. The whole difference is in the rhythm.

One exercise, for example, is to alternately contract the muscles of the perineum and vagina. Another exercise is called “lift”, because. this is something reminiscent of a figurative transition from floor to floor. You need to squeeze the muscles (1st floor), then relax for 3-5 seconds, squeeze again (2nd floor). Repeat the action several times.

Gymnastics for pregnant women in the pool

It is known that all pregnant women, especially in later stages, again become graceful and weightless in water. But besides moral satisfaction, swimming is also a load on the muscles of the legs, perineum, abdominals, back and shoulder girdle.

In water, you can even create a unique model of labor pains - conduct tension-relaxation training.

Expectant mothers can visit the pool at any stage of pregnancy.

Decompression gymnastics for pregnant women

It is called knee-elbow gymnastics and is recommended from 20 weeks. You must first stand on all fours and then lower yourself onto your elbows. It is recommended to stand in this position for 5 minutes to half an hour several times a day. By the second trimester, the uterus is already seriously enlarged and puts a lot of pressure on the organs surrounding it. And when the expectant mother stands in this position, the pressure on the kidneys is immediately relieved, as well as on the bladder and ureters, intestines and other internal organs.

Movement is life. This statement is familiar to almost everyone, and no one questions it anymore. But, unfortunately, today more and more people choose a sedentary lifestyle, but good physical shape is important for everyone, especially pregnant women.

In our society, pregnancy itself is perceived not as a natural state, but as a disease. Accordingly, a pregnant woman is obliged to behave like a patient: she needs rest and, in general, she must avoid any stress. But this is not entirely the right approach.

A pregnant woman should not completely give up exercise; it is enough to simply limit it. However, walking, walks in the fresh air, and also gymnastics for pregnant women will only benefit her.

Gymnastics for pregnant women are special sets of exercises designed taking into account the loads permissible for pregnant women. There are a huge number of different complexes aimed at solving specific problems and designed for different situations.

You can do gymnastics for pregnant women at home on your own, or you can do it with an experienced trainer. The main thing is to follow the simplest safety rules.

The first thing to remember is that pregnancy itself is not a reason to give up physical activity, however, unfortunately, during pregnancy there are various complications and pathologies in which exercise may indeed be contraindicated.

Therefore, before you start doing gymnastics for pregnant women, you need to consult your doctor. He should tell you whether the activity is acceptable in a particular case, and also help you decide on the appropriate set of exercises.

In addition, do not forget that different exercises are suitable for different periods. This is due not only to acceptable physical activity, but even to basic convenience. From trimester to trimester, a woman’s belly grows, and many exercises in later stages are simply impossible to perform. Therefore, there are gymnastics for pregnant women in the 1st, 2nd and 3rd trimesters.

Pregnant women worth avoiding Abdominal exercises, jumping, and also do not use any strength training equipment during training.

If during exercise a woman feels unpleasant sensations, for example, pain or a pulling sensation in the abdomen, or her pulse becomes too fast, then the exercise should be stopped immediately and be sure to consult a doctor again. A rapid heartbeat during exercise may indicate excessive exercise.

You should not immediately start doing the exercises at full strength. Especially if the woman was not particularly trained before. It is better to increase the load gradually.

All movements of a pregnant woman should be smooth, gradual, and in no case sudden. If you need to lie down or, conversely, sit up from a lying position, then you need to do this gradually and carefully.

Breathing exercises for pregnant women

Before starting to get acquainted with physical exercises for pregnant women, it is worth talking about breathing. Breathing exercises for pregnant women are necessary for a number of reasons. First of all, proper breathing helps you relax and calm down, and this skill is extremely important for a pregnant woman. She has absolutely no use for various stresses and nervous tensions.

In addition, the ability to control your breathing is very useful for a woman during childbirth. The correct breathing rhythm is the easiest and most natural way to relieve pain from contractions. And it won’t hurt to relax at this moment either. It’s not for nothing that any school for expectant mothers always covers the topic “Breathing exercises during childbirth.”

Proper breathing is also useful for a woman during pregnancy exercises, which is why you need to start with breathing exercises. In addition, proper breathing and breathing exercises help improve blood circulation in the placenta, which means the baby will receive more oxygen.

Today the most popular is breathing exercises for pregnant women with Svetlana Litvinova. The beauty of this gymnastics is that it is simple and understandable, and most importantly, it is designed according to the needs of the mother and child.

Breathing exercises:

Chest breathing: place your hands on your ribs and inhale air through your nose as deeply as possible. In this exercise you need to breathe, of course, through your chest. After the chest is completely filled with air, you need to exhale slowly;
Diaphragmatic breathing: in this exercise, one hand should be placed, as in the previous one, on the ribs, and the other on the stomach. We take a quick breath through our nose, the diaphragm should go down and stick out the stomach. Then exhale through the nose or mouth. Between breaths you need to take a short pause of 1 second;
Four-phase breathing: First you need to inhale through your nose: 4-6 seconds, then you need to hold your breath for 2-3 seconds, exhale: 4-5 seconds, and hold again. In this way you need to breathe for 2-3 minutes;
Dog breathing: you need to get on all fours and stick out your tongue. Then we begin to breathe like a dog: through the mouth, and as often as possible.

For the first few times, it is better to do all the exercises only 2-3 cycles, then gradually increase the duration of the sessions. In general, this gymnastics is enough 10 minutes a day.

Breathing exercises are no less popular. Strelnikova, although initially this set of breathing exercises had nothing to do with pregnancy: it was intended to develop the voice and vocal cords.

However, it has shown its effectiveness in many other situations, including during pregnancy.

Positional gymnastics for pregnant women

Positional gymnastics is very useful for pregnant women. It is also designed keeping in mind the needs of a pregnant woman. The task of positional gymnastics is to prepare a woman’s body and her muscles for childbirth, as well as help during pregnancy. Therefore, positional gymnastics is aimed at training the muscles of the back, abdomen and pelvis, as well as the perineum.

Cat: Starting position - on all fours. First, round your back and lower your head as far down as possible, and then vice versa, lift your head up and bend your back as much as possible;
Butterfly: You need a net on the pier, bend your legs and connect your feet. Hands should be placed on your knees. Using your palms, press lightly on your knees to feel a slight stretch. Please note that there should be no pain;
Twists: You can sit or stand as desired. The body must be turned first to the left, then to the right, opening your arms to the sides. The pelvis should be motionless during this exercise;
Kegel exercises: this exercise is aimed at developing the muscles of the perineum. It helps you learn to control these muscles, as well as make them more resilient and elastic. It is done simply: you need to try to tense your muscles, as if you were trying to stop urination, and then relax them.

Fitball for pregnant women

Gymnastics for pregnant women using a fitball is no less effective. Exercise on a ball is easier and more effective for pregnant women. Please note that in the first trimester of pregnancy, loads should be minimal. If you have never exercised before pregnancy, then you should not start at all until the safer, second trimester.

Hand exercises:

Sit on the floor, spread your legs wider and place them on the floor. Take small dumbbells weighing no more than 1 kg in your hands and lower them along your body with your palms facing forward. Without lifting your elbows from your body, begin to alternately bend your arms at the elbows and straighten them back. 6 - 8 repetitions for each hand;
The starting position is the same, but the arms should be turned towards the body and slightly bent at the elbows. Raise your arms up to shoulder level and lower them back. 6 - 8 repetitions;
Sitting on the ball with your feet wide apart, bend your body slightly forward. Place one hand, empty, on your knee, and the other, holding dumbbells, bent at the elbow 90 degrees. Pull your shoulders and elbow back. Start straightening and curling your arm with the dumbbells. 6 - 8 repetitions on each hand.

Chest exercises:

Sit on the floor, fold your legs cross-legged, take a phytoball in your hands. Your arms should be bent and your elbows pointing out to the sides. You need to press on the ball with your palms, trying to squeeze it. 10 - 15 repetitions;
Sit on the ball again and take dumbbells in your hands. Bend your arms at right angles in front of you, in front of your chest. Without straightening your elbows, move them to the sides and bring them back. 10 - 15 repetitions.

Exercises for legs and buttocks:

Lie on your back, bending your right leg and placing your foot on the ball. The left one is also bent, but stands on the floor. Straighten your right leg, roll the ball forward, and then bend your leg again. You can make circular movements with your foot. 6 - 8 repetitions with each leg;
The starting position is the same as in the previous exercise. The left leg, free from the ball, is active. You need to make the same movements as if you were pedaling a bicycle. First in one direction, and then in the opposite direction. Then switch legs. 6 - 8 repetitions;
The original is the same. Raise your left leg, free from the sword, bend at the knee so that the shin is parallel to the floor. Rotate your foot in one direction or the other, and then change legs. 6 - 8 reps.

Gymnastics for pregnant women on a ball is also good because it prevents the occurrence of varicose veins, which often develops in pregnant women who do not pay attention to physical activity. The reason for this is the increased load on the legs.

Knee-elbow gymnastics for pregnant women

Starting from week 20, doctors can advise a woman to do decompression or knee-elbow exercises for pregnant women. Of course, you can’t call it gymnastics in the literal sense of the word, but the benefits a pregnant woman’s body receives when performing one single exercise are very great.

What's the point? It’s simple, you first need to get on all fours, and then lower yourself onto your elbows, and stand like that for 5 minutes to half an hour. Gynecologists advise taking this position several times a day. What are the benefits of the knee-elbow position?

By the second trimester, the uterus of a pregnant woman is already quite impressive in size. And it puts a lot of pressure on the organs surrounding it. If a woman stands in the above position, it automatically relieves pressure on the kidneys, bladder and ureters, intestines and other internal organs.

Gymnastics for pregnant women by trimester

As already mentioned, gymnastics for pregnant women should be different at different stages. It is not difficult to understand why this is so. After all, different processes occur in a woman’s body at different times, which means the approach must be individual. The beauty of this set of exercises is that it is also suitable for those women who have not previously taken special care of their physical condition.

Exercises for the first trimester

The complex begins with a short warm-up:

As you inhale, lift your shoulders up and lower as you exhale.
Also, as you inhale, move your shoulders back, and as you exhale, move your shoulders forward;
Make circular movements with your shoulders forward and then back;
Tilt your head first back and forth, then from side to side;
“Roll” your head over your shoulders, chest and back, alternately in both directions.

After finishing the warm-up, you can begin the main set of exercises:

First, walk in place for 1-2 minutes;
While continuing to walk in place, bend your elbows and move them back, and then bring them together in front of your chest. The exercise is also performed for 1 - 2 minutes;
Stand up straight with your back straight. Place your hands on the back of your head and bring your elbows together in front of you. Then, while inhaling, spread your elbows to the sides, and as you exhale, return to their original position. 6 - 8 repetitions;
Place your feet shoulder-width apart and place your hands on your waist. As you inhale, turn your body to the side and raise your arms; as you exhale, return to your original position and do the same in the opposite direction. 3 - 5 times;
Sit on the floor, stretch your legs forward, and place your hands on the floor behind your back. As you exhale, bend your legs, and as you inhale, spread them apart, bringing your feet together. As you exhale, bring your knees together again, and as you inhale, lower your legs to the starting position. 6 - 8 repetitions;
This exercise can also be done while sitting. Hands rest on the floor on opposite sides of the body. Slightly laid back. You need to put your left leg on top of your right, and start making circular movements with your foot in both directions, and then take the starting position and do the exercise with the second leg. 5 reps with each leg;
Lie on your side, put your hand under your head, legs extended. Bend your knees and pull them towards your stomach as you exhale, while inhaling, straighten your legs again. 3 - 4 repetitions.

Final part:

Lying on your back, bend your knees and place your feet on the floor. Without raising your head from the field, lower your chin to your chest, while doing so, the back of your neck should be tense. As you exhale, press your shoulders to the floor, spread your arms to the sides, close your eyes;
Then lower your feet to the floor one by one. Stretch and tense them, spread your toes slightly to the sides;
Take a deep breath, and at the end of the exhalation, press your back, buttocks and the back of your head into the floor as hard as possible.

Exercises for the second trimester

Since the woman’s condition stabilizes in the second trimester, you can allow yourself slightly greater loads and more complex exercises. This is reflected in this complex. The warm-up and finishing part can be the same. Main part:

2 - 4 minutes of slow, calm walking in place;
Stand up straight, raise one arm up. The second one - take it aside. As you inhale, lift one leg back without bending it at the knee, and as you exhale, return it to the starting position. Repeat with the second leg. 3 - 4 repetitions;
Stand up straight. Squat down slightly, move your arms back, then return to the starting position. 4 - 6 repetitions;
Stand up straight. Take your hands back and clasp them together. Lower your arms and arch your chest forward, then return to the starting position. 4 - 6 repetitions;
Sit on the floor and spread your legs, put your hands on your waist. As you exhale, try to touch the toe of your left foot with your right hand, and as you inhale, return your hand to your belt. Then repeat the exercise with your left arm and right leg. 4 - 6 repetitions;
The cat again, as you can see, we can’t live without it. 4 - 6 repetitions;
Get on your knees, then lower your pelvis onto your heels, resting your hands on the floor. This movement is done while exhaling. Then move your hands behind your back and lift your hips off the floor, supporting yourself with your hands. This is done while inhaling. Return to starting position. 3 - 4 repetitions;
Lie on your back, bend your knees and extend your arms along your body. As you inhale, lift and spread your legs, and as you inhale, place your feet on the floor. 3 - 4 repetitions;
Again 2 - 4 minutes walk.

Exercises for the third trimester

In the third trimester, breathing exercises become especially important. But it is better to reduce the intensity of training again. It is very important to do the exercises slowly, smoothly, calmly, without sudden movements. In this complex, the exercises partially repeat the first 2 complexes.

2 - 4 minutes walking in place;
Perform exercise No. 3 from the complex for 1 trim;
Complete exercise No. 6 from the complex for the 1st trimester;
Sit on the floor, put your hands behind your back and lean on the floor. Move your left hand to your right with a turn of the body, repeat the exercise in the other direction. 3 - 4 repetitions;
And again a cat, she will accompany the woman throughout her pregnancy;
Get on all fours. As you exhale, sit on your heels, and as you inhale, return to all fours. 2 - 3 repetitions;
Lie on your side, bend your lower arm at the elbow and place it in front of you, extend your upper arm along your body. As you inhale, leaning into the floor, lift your upper body, as you exhale, return to the starting position for 2 - 4 repetitions, then turn to the other side;
Complete exercise No. 7 from the complex for the 1st trimester;
2 - 4 minutes of slow, calm walking.

Gymnastics for breech presentation

All types of gymnastics listed above are aimed at preventing complications and preparing the body for childbirth. What should those women who have already encountered any complications do? There are also specific types of gymnastics for pregnant women. In particular, gymnastics for pregnant women with a breech presentation of the fetus.

Usually the fetus itself takes the correct position: with its head towards the exit of the uterus. However, in some cases the baby ends up in a sideways or pelvic position. Usually, women are explained that up to 36 weeks the baby can roll over on its own, and are offered special gymnastics to help him with this.

To achieve the result, you will need the same knee-elbow position. It is the starting point for all corrective gymnastics exercises.

Get back to the starting position. Inhale as deeply as possible, and then exhale equally deeply. 5 - 6 repetitions;
Next exercise: while inhaling, begin to lean forward, try to touch your chin to your hands, and then return to the starting position. All movements should be done slowly and smoothly. 4 - 5 repetitions;
Raise one leg to the side and straighten it. Touch the toe of your foot to the floor and return your leg to the starting position. Repeat the exercise with the second leg. 3 - 4 repetitions with each leg;
The only exercise that is done not from the knee-elbow position, but while standing on all fours, is the cat that is already familiar to you.

This gymnastics for pregnant women is performed from 30 weeks to 37-38 weeks. You need to do the exercises 2 times a day, after meals, after 1-1.5 hours.

There is another method of influencing the position of the fetus. There is only one exercise, and it is performed before meals 3 times a day. You need to lie on the bed and slowly turn onto your right side. Lie like this for 10 minutes, and slowly roll over to the other side and lie for another 10 minutes. Repeat 3 - 4 times.

Your body at 30 weeks pregnant

Tingling in hands

You thought you couldn't get any more clumsy, but now your hands, especially your fingers, are starting to experience numbness and tingling. It may even become painful to type or squeeze your hand while holding a water bottle, and pain may also occur in the neck and shoulder. These are signs of carpal tunnel syndrome, another “side effect” of limb swelling.

This syndrome often occurs in people whose jobs involve constant, repetitive movements, such as typing on a keyboard. It is so named because of the carpal tunnel, the area surrounding the nerves and ligaments leading to the palm. When the tissue in this canal swells, it can put pressure on the nerves and cause numbness, tingling, or pain. Carpal tunnel syndrome can be especially severe at night, when blood rushes to the extremities. Try to sleep with a pillow under your arms to help blood flow to other parts of your body.

If you're typing or doing something monotonous, try placing something under your arms. Take more breaks or change positions to avoid putting pressure on the nerves in your wrists. For example, you can position the keyboard lower so that your wrists bend downward. You can also wear a plastic splint, available from a pharmacy, to keep your wrists in a straight position. Shake your hands vigorously from time to time to get rid of the tingling sensation. Almost 25% of women experience carpal tunnel syndrome during pregnancy. Although it can be painful, the good thing about it is that in 98% of cases the syndrome goes away on its own after the baby is born. (It may take a few weeks if you're breastfeeding because your hormone and fluid levels will remain the same.) However, if these sensations are really interfering with your work, sleep, or general well-being, ask your doctor what you can do.

Other cases of numbness

Some women experience tingling in their hands that is not related to carpal tunnel syndrome. Some people feel the same thing in their feet. This sensation usually means that the body is trying to tell you that there is not enough blood flowing to the limb or that a nerve is being compressed.

Why is this happening. Sometimes babies try to get comfortable, but this can be uncomfortable for you because the uterus begins to put pressure on the blood vessels, narrowing them and preventing blood flow. Some children get directly into the nerves, causing pain in the buttocks or the back of the leg.

How to get rid of it. Numbness can sometimes be relieved by changing your position when sitting or lying down or monitoring your fluid intake, which can help reduce swelling. In order to increase blood circulation, you can shake your arms and legs, tucking your fingers. Any type of aerobics - swimming, walking, exercise on an exercise bike - improves blood circulation.

If your hands or feet feel cold while feeling numb, you can try warming them. When the body gets cold, blood circulation slows to keep important organs like the heart and lungs warm. Soak your feet or hands in warm (not hot) water or warm them with a warm water bottle or heating pad. If you experience any numbness, tell your doctor. In rare cases, it is a sign of diabetes, thyroid disease, vitamin B12 deficiency, or multiple sclerosis.

Help from a doula

Women have helped each other during childbirth since ancient times. Before modern hospitals existed, a woman would give birth at home with a family member, friend, or neighbor helping her. If you want someone to help you, provide emotional support, advice, and help you stay calm during labor, you can hire a doula. Doula is a Greek word meaning "woman's servant."

Services. A doula is not a midwife, she is a coach during childbirth. These women are trained to provide physical, emotional and informational support to women and their partners during labor and birth. A doula helps a woman learn to breathe correctly and give birth in the correct position. In addition, she can give a massage, teach you how to perform breathing exercises correctly and give advice both before and after arriving at the hospital. A doula is not medically trained, does not examine, diagnose, or deliver babies. She cannot replace a doctor, nurse or midwife. Some doulas can also help after birth, such as during breastfeeding, caring for the newborn and helping the mother around the house.

Who might need this?

Doulas help women who do not have a partner or whose partner would not want to be present at the birth. You can also hire a doula if you want to have a natural birth without any medical intervention or painkillers. How to choose a doula. There are good doulas and bad ones. A good one supports the mother and her partner, helps them make decisions based on the doctor's recommendations and the couple's wishes. A bad one can make a partner feel unwanted, argues with the doctor over things like pain management, interferes with nurses, and worries the mother more than reassures her. Before you hire a doula, ask her what she thinks about birth to see if she agrees with you. If you want to get an epidural, don't hire a doula who is against anesthesia during labor and who will argue with you. It's also important to figure out if you're right for each other - you'll likely have to spend a lot of time with this woman, so it'll be better if you like her.

Some doulas are in private practice, while others work for hospitals or agencies. In any case, your insurance probably won't cover the cost of a doula, although it's worth finding out more about it. To find a doula, ask your doctor or friends to help you.

How to save your job

Are you wondering how long you can take a break from work without running the risk of being fired? If you're looking to take a vacation, here's what to remember:

You must notify your employer in writing of your desire to go on vacation at least 30 days in advance. In any case, do this at least out of politeness;
the employer may be required to provide work results at specified intervals during leave. Talk to your boss and the people who will be replacing you about how often you need to do this. Usually the easiest way to contact people at work is through email, but your boss may require you to do things in writing. Do not do work over the phone;
If you send or receive anything by email, always save copies;
You can take vacation in parts. For example, let's say you want to take a month off to recover after giving birth. So, you can go back to work for a couple of weeks to get everything done,” and go on vacation after that. However, it is worth remembering that the leave must be used within a year after the birth of the child. Develop a Leave Plan with your employer in advance. The boss can give you such a job if
in which your absence will be unimportant;
If a woman wants to take more than 12 weeks of leave, the employer is not obliged to keep her job and is not obliged to pay for insurance. Some employers may offer longer leave if it is company policy or if they understand your situation. However, such an agreement must be written so that you do not lose your job. If the guarantee of 12 weeks of leave for parents (and fathers too) does not apply to your company (see “Maternity Leave Law”), you will most likely be able to take unpaid or paid leave due to “maternal incapacity” or medical leave, which is usually 6 weeks after a normal birth and 8 weeks after a caesarean section.

Maternity leave options

The phrase “maternity leave” is thrown around so freely that working women may feel they are obligated to take it. In fact, most companies do not pay for maternity leave. Some women are not even eligible to take leave due to family leave laws, or because they haven't worked enough hours, or because they have fewer than 50 employees. Even if your company allows time off for family reasons, sometimes you won't be able to take time off if it's unpaid or if you want to be paid for longer. In addition, you can use regular vacation, compensatory days, or personal days to pay for your vacation. You can also find out if you can take a vacation now at the expense of the following. Apply for a tax freeze if you qualify when your baby is born next year. This way you can benefit from everything.

Diet and exercise at 30 weeks pregnant

Nervous overeating

Hunger is only one reason why people eat. Boredom, depression, stress, loneliness, mental devastation, fear and even happiness can also make you constantly run to the refrigerator. If a person eats out of nerves, they may eat too much, especially if they are a pregnant woman during the 3rd trimester when emotions run high.

Your pregnancy will go better if you don't gain more weight than necessary. Nervous hunger can cause you to enter a vicious circle where emotions cause overeating, which causes nervousness and so on. You eat when you're nervous and gain too much weight, and then you eat when you're nervous about gaining too much weight. After that you eat even more, and everything goes in circles. How can you stop nervous overeating? Diet will not help, you need to understand the reasons for the situation. Once you understand why you overeat, you can deal with those emotions in a different way. Start writing down what you eat. Be honest and write down everything you ate during the week, what happened during that time, and how you felt before and after you ate. When the week is over, review your notes. Maybe you overeat when your partner is late at work or has had a hard day. Once you understand the reason, think about what you can do to avoid overeating.

If you eat more because you feel lonely, make a list of things you can do instead of eating, and when you feel lonely, do something on the list instead of eating a piece of cake: call a friend, go for a walk , sing into something, do a crossword puzzle - anything as long as it helps. If you have been overeating for a long time due to nerves, then you won’t be able to stop right away. But you can think of pregnancy as a time when you need to take things seriously and eat less if you're nervous.

Exercise and Heart Rate

Even when you rest, the heart continues to pump to keep blood circulating throughout the body. During pregnancy, the extra weight and need to supply oxygen to the baby forces the heart to work even harder. During exercise, the load increases because the muscles need a lot of oxygen when they work.

During the 3rd trimester, the heart will need to work even harder, and constantly. Everything is fine - your heart will withstand it if you do not have any diseases. Do not stop exercising if your heart rate increases; if you practice, it will happen, and that's okay. Excessive exercise means different things to different people. For women who lead a sedentary lifestyle, the limit may be where marathon runners are just starting to warm up. If you notice that your breathing quickens during exercise, this is normal, but you shouldn't exercise to the point where you can't talk. Listen to your body. Any movement is good, even if it is slower or less intense than during pre-pregnancy and early pregnancy.

Frequently asked questions at 30 weeks pregnant

I'm worried about the birth, but I'm even more scared that the baby will die after birth. I heard that children can die for no reason while sleeping! How often does this happen? Is there any way to prevent this?

The condition you are describing is called SIDS (sudden infant death syndrome), and it is the most common cause of death in infants between 1 and 2 months of age. Moreover, this is the most tragic and terrible condition because doctors do not know why newborns die; all that is known is that for some reason they stop breathing, usually while sleeping. To reduce your risk of SIDS, follow these tips:

Always place your baby on his back to sleep. Researchers believe that children who sleep face down are at risk of suffocating from exhaled air, which contains high concentrations of dangerous carbon dioxide. Additionally, experts believe that babies with SIDS have an area of the brain that has not developed. This area may be responsible for waking up and breathing; this could explain why a baby with SIDS cannot wake up and get fresh air if he is choking;
do not put your child in bed with you, because he may get tangled in the blankets or get stuck between the headboard and the mattress; In addition, you can roll onto the child if you drank or took any medications, the side effect of which is drowsiness;
make the crib safe. It should have a firm mattress and no blankets, stuffed animals or pillows. You should not put a lot of clothes on your child before bedtime, because this may prevent him from waking up;
Do not expose your child to tobacco smoke. One of the breakdown products of nicotine may cause the part of the brain that is responsible for waking up during breathing problems to fail to develop. Experts base this theory on the fact that children of women who smoked during pregnancy are twice as likely to suffer from SIDS.

I really like the idea of a family bed. But my husband categorically does not accept this; he says the baby needs to learn to sleep alone in his room right away or he won't be able to be independent and we won't have a privacy. Who is right?

This is a very difficult and individual decision. Most researchers say that co-sleeping in itself is a risk. However, the biggest danger is not that children sleep with their parents, but that parents smoke or drink alcohol, that children may get stuck between the headboard and the mattress or be forced to lie on their stomachs, which is why they cannot raise your head and turn it. If you share a bed with a baby, be aware that the bed is not as safe as a crib. Make sure your baby sleeps on his back, don't cover himself with heavy blankets or blankets, and don't put your baby's head on a pillow.

Some researchers have said that babies who sleep with their parents cry less and have an easier time adjusting their nervous systems to life after childbirth than babies who sleep alone. In any case, during the first months of a child's life is not the time to teach him independence, but rather the time to let him know that he will get help as soon as he needs it. You can't spoil a baby. On the contrary, some studies show that children who sleep with their parents are more confident and independent than those who sleep alone. The truth is that most parents co-sleep at least sometimes, whether they have a family bed or not, usually because they often have to get up to take care of babies. (In other words, tiredness sometimes decides where a baby should sleep.)

It is best to place the baby crib next to the bed in the first months. This way you can be close to your baby and not worry that you will roll on him or he will get tangled in the bedding. When you wake up crying in the night, you won't have to go far to take care of your baby. If your husband is worried about how you'll have sex or he wants to watch TV while the baby sleeps, don't worry. Newborns can sleep through anything. In fact, some sleep better if there is any noise, and absolute silence makes them wake up.

Partner: how to prepare him for your birth at 30 weeks pregnant

You will be breathing heavily and pushing, but perhaps your partner is also afraid of betraying his woman, seeing how much she is in pain, what could happen to the child during childbirth, that he will have to make some decisions himself. Prepare your partner for being in the delivery room by discussing their fears and offering something that will help make the birth simple and memorable. Explain to him exactly how he can help. Before giving birth, give your partner precise instructions about what to do during labor. If you want to have a natural birth, tell him how to support you during the first contractions and help you breathe. Ask him to advocate for you if the medical staff suggests medical intervention - such as monitoring - and you are reluctant to do so, barring an emergency. Of course, there may always be a situation where a C-section is necessary, but your partner will be better able to talk to doctors and make the decision for you if he knows what you want. Warn him about everything.

All the shows where pregnant women scream "I hate you!" to their men during childbirth, are partly based on real events. Women sometimes feel intense pain during childbirth, and this can lead to outbursts of anger or fear. Let your partner know that you are not responsible for what you may say or do during labor because you will not be able to control it. Offer something to distract you.

Childbirth can sometimes be a long process, and much of it can be boring for both of you. This happens when you have an epidural and your partner does not have to physically support you, as during labor without pain relief. Tell him what you want to do in between. Do you want him to read a romance novel out loud? Played cards with you? Maybe brought a portable DVD player? It is best that you spend most of your time at home.

Tell me how you would like to celebrate the birth of your child.

If you want him to bring you roses or nougat, tell him so or prepare to be upset. Tell him what will make you happy when it's time to celebrate.

Let him pack the bag when you go to the maternity hospital. You are not the only one who will have to spend hours in the hospital.

A man may also need to take some things with him:

water in a bottle;
a list of relatives and friends to call;
books or magazines;
snacks;
toothbrush, deodorant and comb;
razor;
money;
comfortable shoes;
change of clothes;
music player;
photographs of postures during childbirth;
notepad and pen (questions for doctors, notes from a partner).

When preparing for childbirth, you should perform specially designed exercises for pregnant women. The 3rd trimester is a period when gymnastics should become an integral part of your life, because childbirth is just around the corner. It is advisable to learn proper breathing in advance and prepare your body as much as possible for the process preceding the long-awaited meeting with your baby.

Gymnastics for pregnant women (3rd trimester) involves a minimum of physical activity and a maximum focus on breathing control and developing the elasticity of the pelvic floor. Exercises should exclude lying on the right side - increased pressure of the uterus on the liver can negatively affect the general condition.

Perhaps earlier, due to being busy at work, you did not do exercises for pregnant women, the 3rd trimester will give you the opportunity to devote maximum time to yourself and your unborn child. Take care of the ease of future childbirth, start exercising at 30 weeks of pregnancy, because you are starting maternity leave.

Several weighty arguments “FOR” gymnastics:

A woman’s body, along with the tiny organism inside it, is saturated with oxygen through physical activity.
The work of muscles and internal organs is stimulated, the risk of varicose veins is reduced to a minimum.
By increasing muscle tone, pain in the spine decreases.
The muscles adapt to constant tension, hence the reduction in pain during childbirth.
Even if you don’t lose extra pounds, their amount will be much less than without exercise.

Exercises for pregnant women in the 3rd trimester

Here are some exercises during pregnancy (3rd trimester) that you can do at home. More complex exercises should be performed under the strict supervision of a doctor, following his instructions and prescriptions.

Exercises at 8 months of pregnancy, and even more so at 9, may be difficult for you. Slow down the pace of doing them, watch your breathing, gymnastics should be a joy for you and your unborn baby. Before performing any exercise, be sure to consult your doctor.

The 30th week of pregnancy is the time of official maternity leave and, if you have been working all this time, then it’s time to build a nest for the unborn child and make test purchases.

Do not under any circumstances reduce your activity level, otherwise the arrows on the scale will rapidly creep to the right. Week 30 is already the eighth month and there is not much time left before meeting your baby.

Baby development at 30 weeks

At the 30th week of pregnancy, you can find out what is happening to the baby without additional devices. The child has already developed his own daily routine and, as a rule, you can observe the greatest activity in the evening. But all you have to do is walk or dance a little and the little one will immediately calm down.

At 30 weeks of pregnancy, fetal development reaches the finish line.

Options:

By the 30th week of pregnancy, the weight of the fetus already exceeds 1 kilogram, and the height can be up to 40 centimeters;
Visually, the size of the baby can be compared to an average melon;
The belly dweller becomes cramped in his house and he can no longer actively tumble and roll over;
Most likely, by the 30th week of pregnancy, he will already take his usual position with his head down; breech presentation at 30 weeks of pregnancy is not a cause for concern.

Although there is no need to let it take its course. You need to start doing special gymnastics to help the baby roll over into the correct position + be sure to communicate and ask him to roll over.

You can get gymnastics for turning a child over on the Internet. — course Five steps to successful childbirth >>>.

Appearance;

The child’s body is already quite well-fed, since fat cells are already actively accumulating;
The skin gradually smoothes out, the fluff on it rolls off, but the hairs on the head are actively growing;
Marigolds are already visible on the fingers;
The baby can make grimaces, can yawn, hiccup, wrinkle his nose or smile sweetly;
During the ultrasound, you can observe how he covers his face with his hands or sucks his finger.

Sense organs;

As for the level of development of hearing and vision, know that in bright light, the child squints, and when there is a clap, he flinches;
By the way, when the baby hears your voice, he listens and even calms down;
The baby is very sensitive at this stage and notices even light stroking;
At the 30th week of pregnancy, he senses what is happening to the mother and reacts to negative or positive moments instantly.

Nervous system;

The improvement of the nervous system continues, so at this stage grooves and convolutions are formed and, although they are practically not involved, they will be actively included in the action in the postpartum period;
The nerve cells of the central nervous system are also improved.

Heart;

The baby's heartbeat can be clearly heard through the tummy; the norm is 140-160 beats per minute;
It is believed that in girls these indicators tend to the upper limit, while boys’ hearts work more slowly.

The baby’s movements at the 30th week of pregnancy, his communication with you through kicks become expressive and even painful, but this is how it should be; 24 movements in 12 hours are considered the norm.

Mom's well-being

Along with the active growth of your baby, your belly and weight grow. Most of the feelings associated with the 8th month are difficult to call pleasant, but this is all more than compensated for as soon as you hug your newborn baby.

Changes in the mother's body

The uterus at 30 weeks of pregnancy is already 10 centimeters above the navel, with a total height of up to 30 centimeters;
Such parameters also affect the large size of the tummy, which has greatly increased in circumference and protrudes forward;
To prevent stretch marks (read the current article on the topic: Stretch marks during pregnancy >>>) and relieve stress from your back, it’s time to start doing a strengthening set of exercises for your back, legs and abdominal muscles;
It’s also time to do breathing exercises. This will allow you to calmly breathe through contractions of any length during labor. A detailed set of exercises awaits you in the course Five steps to successful childbirth >>>;
Do not wear a bandage unless necessary. Especially if the child has not taken the correct position and is sitting on his butt. Read our detailed article about wearing a bandage Bandage during pregnancy >>>;
Remember that you cannot sleep on your stomach; choose a position on your side;
You also can’t sit cross-legged, as this will put pressure on the vena cava, complicating placental blood circulation;
Do not panic if you feel short-term contractions - this is normal for the third trimester, such contractions are called training contractions, this is how your body prepares for the upcoming responsible birth;
During a pregnancy of 30 weeks, the cervix should remain homogeneous and elastic, the height is about 3.5 centimeters, a gradual decrease will begin somewhere after 32 weeks.

Pain at 30 weeks

After 30 weeks, discomfort and pain will only intensify, this is due to the additional load and gradually increasing parameters of the baby.

Abdominal pain;

There is no need to talk about severe abdominal pain at 30 weeks of pregnancy, as is normal, but there may be nagging painful sensations associated with constant muscle tension. As a rule, they go away during rest;
The stomach may hurt after a long, brisk walk (read the current article: Walking during pregnancy >>>);
You may feel sharp pain when your baby pushes hard;
Also at this time, you may experience severe itching of the skin of the abdomen. The baby is growing actively, and along with it, your belly and skin become very stretched, unable to keep up with the process (read the article on the topic: Itchy belly during pregnancy >>>).

Back pain;

A shift in the center of gravity, additional stress on the spine, softening of the bones and expansion of the pelvis - all this can cause pain in the back and sacrum;
It is difficult to completely get rid of them, but you can somewhat calm the pain during massage, swimming, relaxing, or wearing a bandage.

Leg pain;

Common problems in the third trimester are swelling and varicose veins. Read more about edema during pregnancy >>>
It is important to alternate periods of activity and rest, wear comfortable shoes and clothes, and monitor your diet;
With constant swelling and accompanying increase in pressure and the appearance of protein in the urine, there is a risk of developing gestosis, additional examination is necessary.

Headache;

Dizziness and pressure surges are not uncommon at 30 weeks. The load on your body at this stage is colossal, the circulatory system is overloaded, so sudden movements and jumping up threaten fainting;
Headaches and migraines can also ruin your time waiting for your baby. Don't rush to swallow pills; instead, rest, take a walk in the fresh air, ask for a head massage.

Digestive problems;

The fetus at the 30th week of pregnancy reaches 40 centimeters and, with such parameters, your internal organs are in a compressed state;
With improper nutrition, such compression is fraught with constipation, heartburn, and bloating. In this case, split meals, avoiding unhealthy foods and carbonated water, and walking after meals will help you.

At 30 weeks of pregnancy, you may notice increased heartbeat and shortness of breath, sweating, even with a slight increase in activity. There is only one way out - calmness and regularity in your movements; on maternity leave you can afford this.

Bleeding. Discharge

There should be no significant changes in the amount or color of discharge at 30 weeks of pregnancy. Abundant discharge or a change in color, with a distinct odor, is a sign of the development of a disease or pathology.

Abundant clear discharge may be a sign of water leakage. See our article about this phenomenon and consult a doctor for a diagnosis (follow the link to the article: Test for leakage of amniotic fluid >>>);
Transparent discharge with accompanying itching and burning is an allergic reaction to hygiene products or underwear;
White discharge with a sour odor is a signal of the development of thrush (read the article: Thrush during pregnancy >>>);
Green, yellow spots are the beginning of a purulent process due to inflammation;
Blood clots give the discharge a brown tint. Brown discharge is observed after examination by a doctor or sexual intercourse; it may occur due to erosion of the cervix. If, in addition to discharge, your stomach hurts severely at 30 weeks of pregnancy, you should immediately go to the hospital.

If any pathology is suspected, additional tests are needed. You cannot self-medicate.

Feelings at 30 weeks

At 30 weeks of pregnancy, due to maternity leave, your daily routine may completely change. You want to lie in bed, sleep longer and not go anywhere. However, in this situation, extra pounds and sleep disturbances will not take long to appear.

To ensure that you have only positive feelings during the 30th week of pregnancy, walk more, communicate with your baby and take our childbirth preparation course Easy Childbirth >>>

Narrow issues of pregnancy

Even with a healthy lifestyle and good immunity, you are not insured against colds and other diseases. But temperature does not always signal you about illness.

Temperature

A temperature of up to 37 degrees at 30 weeks of pregnancy is considered normal. A situational increase can occur after a long walk in the sun, overheating, or after being in a stuffy space.

Attention! But if your temperature is still high after resting and you notice body aches, chills, sneezing or a sore throat, you most likely have a cold.

Cold at 30 weeks of pregnancy

Drinking plenty of fluids, bed rest, and fortified meals are the best tips during pregnancy;
Tablets should be used only in extreme cases, when there is a risk of complications;
Medications can only be prescribed by a specialist; self-medication of a cold at 30 weeks of pregnancy can lead to bleeding or premature birth. It is strictly forbidden to put mustard plasters on, to steam your feet, to drink tea that is too hot, so as, as they say, to sweat;
For more information about what medications can be used in this situation, read the article: Colds during pregnancy >>>.

Sex

Sex at 30 weeks of pregnancy is possible, but under conditions of increased caution. It is important to pay attention to the postures, since during the act, first of all, you should be comfortable and not in pain.

Important! A low placenta may be a contraindication, since during pregnancy at 30 weeks, during sexual intercourse, there is a risk of its detachment (read the article