If the pregnancy is good, and you feel just fine, you should take the time to charge. Before start to exercise and dance in front of a mirror - it will help warm up your muscles and lift your spirits.
One of the distinguishing features of the complexes for pregnant women is the presence of exercises aimed at strengthening the muscles of the perineum. Stand with your legs apart at shoulder width, hold the back of the chair. Socks should look in different directions and be on one line. Sit as far as possible, spreading his knees. Heel remain fully pressed to the floor. Make sure that your back is at the lowest point exercises to maintain a proper bend. Hold your breath and straining muscles of the thighs, buttocks, perineum. Hold this position for a few seconds, then return to the starting position. Perform 5-10 repetitions. Then take another approach, trying, on the contrary, to relax the muscle groups mentioned at the bottom.
For the next exercise, lie on the floor, on the right side. Put your right hand under your head, place your left hand on the floor around his chest. Follow the left foot swings back and forth, trying not to drop it on the floor. Do 7-10 repetitions. Then, without changing the original position, perform a series of swings upward, moving completely straightened leg at the maximum amplitude. Complete a series of exercises "a spring" - in short, elastic movement up and down. Equal number of repetitions do the right foot.
Lie on your back, knees bent and feet resting on the floor. Smooth motion, lift the pelvis up. Make sure that your head and shoulder blades were pressed to the floor. Fixing the position, return to the starting position. Do 5-10 repetitions. During the last climb shake her hips from side to side 8-10 times.