Est-il important pour les femmes enceintes de continuer à faire de l’exercice ?
Tout dépend de la future maman ! Pour les grandes athlètes féminines, c’est bien de continuer. Pour ceux dont l’exercice n’est pas une habitude, rien ne les empêche de se lancer, mais à petites doses !
Premier trimestre : quels exercices conviennent le mieux aux femmes enceintes et lesquels ne sont pas recommandés ?
Il n’y a pas de recommandations spécifiques. Enceinte, il vous suffit d’éviter les sports dangereux comme le ski ou le parachutisme ! Après, tout dépend de ce que vous connaissez du sport et de la façon dont vous le pratiquez. Si vous en avez l’habitude, vous pouvez monter à cheval, mais vous ne sauterez pas par-dessus les obstacles ! Idem pour le vélo par exemple : se promener en ville c’est bien, mais le VTT est interdit ! En conclusion, il est important de faire attention à ne pas risquer un choc qui pourrait entraîner une fausse couche.
Quels sports devriez-vous pratiquer au deuxième trimestre?
Le centre de gravité a changé et le cerveau ne s’est pas encore adapté à ce nouvel équilibre ! Par conséquent, il est difficile pour les femmes enceintes de se placer dans l’espace. C’est pourquoi un sport en apparence anodin comme le ping-pong peut devenir sournois : elle risque de se cogner le ventre contre la table. Bien sûr, elle doit aussi arrêter tous les sports de combat et se tourner vers des sports doux comme le yoga, la piscine, la marche…
Les femmes enceintes doivent-elles arrêter de faire du sport en fin de grossesse ?
Il faut écouter son corps et tant qu’il ne se fatigue pas, on peut continuer. Encore une fois, il faut privilégier les mouvements doux pour la détente et veiller à faire des mouvements plus lents. Au-delà de la relaxation, les bienfaits de ces activités physiques sont nombreux : une meilleure oxygénation, une meilleure circulation et une meilleure digestion. En revanche, si vous avez mal au dos, évitez de marcher car le ventre va tirer vers l’avant, ce qui peut aggraver la douleur.
Quels exercices pouvez-vous faire à la maison pendant la grossesse ?
Un exercice très simple et rapide : vous obtenez un ballon de fitness d’environ 95 cm de diamètre voire plus petit. Gonflez légèrement, mais pas complètement, et asseyez-vous dessus. Pendant 10 à 15 minutes, asseyez-vous au milieu et balancez doucement votre bassin d’avant en arrière. L’exercice commence à la fin du troisième mois et se poursuit jusqu’à la fin de la grossesse. Mais seulement si vous n’exercez pas de pression sur votre ventre avec vos hanches trop fléchies.
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