Can pregnant women dance? Can you dance while pregnant? Can pregnant women dance?

Pregnancy and dancing - so many of those who are preparing to become mothers are wondering how they combine?

It is necessary to immediately clarify, dispel all doubts and fears about this - if in the process of intrauterine development of the child there is no occurrence of any deviations and anomalies, and also if the condition of the pregnant woman is satisfactory, you can mostly expect a completely affirmative answer . Motor activity during dancing is an unconditional positive factor in the health of both mother and future baby.

The period in a woman's life in which she bears a child is undoubtedly a very difficult time for a future mother, associated with many changes taking place both in her body and in the psycho-emotional sphere. And life after that, often very long-awaited, moment, when it is confirmed that a baby begins to emerge inside her, nevertheless continues. It's just that its rhythm becomes a little different, a little more measured, smooth. But this does not mean at all that it is impossible to bring a bit of diversity in the form of regular fairly intense physical activity, such as when dancing.

So, if there are no contraindications to dancing and the doctor, under whose supervision the woman is during pregnancy, gives the go-ahead, you can start performing all kinds of dance steps. Of course with a small caveat. It would not be prudent at all for a woman "in position" to continue to be, as previously possible, a frequenter of nightclubs and confirm the title of Queen of the dance floor. The benefits of a disco are doubtful, and besides what can lead to overwork, in fact, it is not capable of giving anything good. It is necessary to choose those types of dances in which sharp movements are excluded, there is no significant tension in the abdominal muscles, so that placental abruption does not occur. Excessive load on the muscles of the peritoneum, in addition, is fraught with an increase in uterine tone and increases the risk of preterm labor. On the other hand, those types of dances in which movements of arms, legs, back, neck are necessary will only benefit.

Dance classes should be led by an instructor who has experience in leading groups according to a special program designed for pregnant women. Such a trainer will help you choose the most suitable rhythm of classes and determine the degree of permissible load on the woman's body.

Pregnancy and dances practiced during this period require you to carefully monitor all the changes that occur in the well-being and condition of the expectant mother, and if they become negative, such activities should be stopped immediately.

The benefits of dancing during pregnancy

The benefits of dancing during pregnancy lie in a number of positive aspects, including the following.

Choreographic classes help to reduce the degree of discomfort experienced by a woman in connection with the state of pregnancy. Thanks to them, the general tone of the body increases, its supply of vitality and energy increases.

Dancing can act as one of the significant factors in reducing the likelihood that there may be a need for medical intervention in the natural process of childbirth. They help to minimize the need for a possible caesarean delivery.

Regular performance of dance movements by a pregnant woman is able to further help prevent prolonged postpartum depression.

Dancing during the period of bearing a child is an excellent preparatory event for the body for labor, as the result is the strengthening of the muscles of the legs, in particular the hips, muscles in the hip and back, and in addition, the vaginal muscles.

As a result of dancing for the expectant mother, the risk that childbirth may occur earlier than the due date or be accompanied by all sorts of possible complications is reduced. In the meantime, pregnancy lasts, to a certain extent, they help prevent hypertensive disorders, the appearance of preeclampsia (late toxicosis) of pregnant women, the development of gestational type diabetes, that is, developing against the background of pregnancy.

The benefit of dancing for a woman preparing to become a mother is, in addition, that it is a wonderful option for her physical activity and has a beneficial effect on the state of the respiratory system, contributing to the acquisition of proper breathing skills during childbirth.

It should be noted that the benefits of dancing during pregnancy also lie in the positive psychological aspect of such activities. With the onset of approximately the 5-6th month of development, the child begins to hear and respond to sounds coming to him from outside. Music, thus, to which his mother dances, can most positively contribute to prenatal, intrauterine development and upbringing even before birth.

Dancing while pregnant

Dancing during pregnancy is by and large all the same gymnastics, one of its various varieties. The effect of dancing, say, flamenco or salsa, for example, is comparable to the results achieved when visiting special yoga or water aerobics groups for pregnant women. And the consequences in each of these cases are undoubtedly positive. Indeed, in this case, it is precisely those muscle complexes that are subjected to the greatest stress during childbirth. Plasticity and flexibility are trained, and in addition, the pregnant woman develops the ability to maximize concentration on her own body. An important point is seen, in addition, that she received many positive emotions from dancing.

Nevertheless, when practicing dance steps, one should not lose sight of the fact that dancing still requires quite a lot of effort and energy return from the body. Therefore, in order to avoid excessive overwork, if before pregnancy the woman was not too friendly with sports, the intensity of the load should be gentle until the 20-week period. Do not show excessive enthusiasm in sudden movements, jerks and jumps.

Exercises that help develop body plasticity should be performed at the barre (similar to how dancers warm up). And as the course of pregnancy approaches the middle, in order to protect the veins and spine from overload, it is advisable to do them while sitting or lying down. It is very important to maintain the correct position of the back.

Regular classes are supposed to last from 20 minutes to half an hour three times a week. The level of load should be selected based on how physically prepared a woman is and how she feels. The occurrence of dizziness, increased heart rate, the appearance of signs of fatigue signals the need to stop exercising.

Dancing during pregnancy with a systematic gradual increase in loads will eventually lead to the emergence of skills to control your body well. Coordination of movements will improve and the ability to maintain a state of balance will develop. Muscles will become stronger and more elastic.

belly dance during pregnancy

Belly dancing during pregnancy is a wonderful way of exercising for a woman preparing to become a mother. Based on the experience of medical specialists and teachers, it can be argued that, subject to the necessary certain conditions, nothing prevents practically anyone from doing it.

The possible risk of negative consequences for the mother and child is minimal if this dance is practiced on the basis of an individual approach, in classes with a teacher who are offered exercises with a gentle level of stress. The choice of a set of such exercises is carried out, taking into account all the features of the course of pregnancy and its timing, which is of great importance in order to avoid excessive overstrain of the pregnant woman.

Classes in belly dancing should take place with the exception of sudden movements, shakes, blows, pushes. Also, too energetic writing out monograms with the hips is not welcome. It is recommended to focus on the movements of the arms, hips, neck. It would also be nice to build the dance in such a way that the muscles of the back are involved in it, on which an ever-increasing load falls with an increase in the duration of the pregnancy.

Belly dancing at a time approaching the time of childbirth contributes to the effective neutralization of unpleasant sensations arising from the relaxation of the ligaments with some divergence of the pelvic bones in anticipation of the onset of the birth process. From such a dance, the muscles that move the joints in the hip area become more trained. There is something like self-massage of the internal organs located in the abdominal cavity.

The beneficial effect of dance also lies in the fact that it acts as a preventive measure against such a frequent occurrence in pregnant women as varicose veins.

Belly dancing during pregnancy will help a woman learn to concentrate, manage the tension and relaxation of her body, which is important during childbirth. And in the period after the birth of the baby, this dance helps to restore the physical form of the previous pregnancy, allows you to tighten your stomach in a short time and improve the shape of your breasts.

Oriental dances during pregnancy

Oriental dances during pregnancy, as many experts say, are very beneficial for a woman's health, primarily at the stage of planning a child, before conception. Often it is not forbidden to continue practicing them during the period of bearing a child. On the other hand, one can often come across the opposite, no less authoritative opinion that as soon as pregnancy occurs, dancing must be immediately abandoned. The rationale for this can be a number of characteristic features that distinguish oriental dances, which casts doubt on their expediency at this period in a woman's life.

So the performance of an oriental dance is associated with the need for tension during it of certain muscle groups, in which there is the possibility of harm, both in relation to the condition of the pregnant woman, and to the child developing inside her. In the early stages, therefore, it is recommended to give preference to breathing exercises and gymnastics instead of dancing.

In favor of oriental dances, at the same time, it must be said that they are quite justifiably called dances of primordially female fertility. The sequence of movements regulated by this dance, as if symbolically reflects how a child is born. The main movements of the dance are performed by the hips and abdomen, evoking associations with the process of conception and childbirth. In them, the muscles of those groups are subjected to the greatest stress, and, accordingly, development, training, which are not active under other circumstances, but are of great importance in order for a woman to safely endure and successfully give birth to a child. By these are meant mainly the pelvic muscles.

Oriental dances during pregnancy, appropriately adapted for women in this condition, are one of the best types of physical activity to help prepare for the upcoming birth and have a beneficial effect on the unborn baby.

The most reliable way to keep the body in good shape is physical activity. However, pregnancy involves a revision of the usual workouts, the choice of the optimal way to increase muscle tone, as well as strict dosing of the load. Neglect of the recommendations of the attending physician and instructors can lead to the development of adverse health effects, overshadow the course pregnancy complications. MedAboutMe talks about which dance programs are acceptable during gestation, as well as how to avoid the risks of complications.

Pregnancy: decreased exercise tolerance

Pregnancy is accompanied by a restructuring of the whole organism: the composition and circumference of the body, the hormonal background change, and the volume of circulating blood increases. The result of the ongoing processes is a decrease in adaptation to physical stress, a drop in endurance. The situation is aggravated in the absence of regular training at the stage of pregnancy planning, as well as a lack of physical activity during gestation.

Dancing is one of the types of physical activity. The beneficial effect on the body is due to the factors listed below.

• Stamina Boost

Active body movements to the beat of music are made thanks to the muscular system of the body, bone structures, and joints. As a result, the blood begins to circulate with effort through the blood vessels and organs. To meet the increased needs of the body, the exchange of oxygen and carbon dioxide in the structural units of the lungs - the alveoli - increases, and the heart makes more contractions. Thus, dance programs increase the endurance of the body.

• Elasticity, beautiful body contours

Physical activity during pregnancy allows you to avoid a set of "extra" kilograms, increases muscle tone. A toned body has beautiful feminine contours, natural tissue elasticity.

• Flexibility

Soft, smooth movements with stretching elements are an integral advantage of dance programs over other types of physical activity. Front dancing instructors offer women to perform a set of exercises to warm up muscle tissue, which minimizes the risk of sprains, tears of ligaments, tendons and muscle fibers. The most effective method is to perform stretching exercises.

• Strengthening immunity

During pregnancy, the restructuring also affects the body's immune system. The changes are aimed at avoiding the rejection of the fetus as a foreign organism. Since immunity falls, pregnant women are at risk of developing colds when an infectious agent enters the body, as well as exacerbation of chronic diseases. Dancing during pregnancy helps to strengthen the immune system.

• Good mood

Physical activity is accompanied by the release of hormones of joy. Good mood when dancing is guaranteed.

When can't you dance?

Pregnancy can be complicated by the development of threatening conditions. The threat of spontaneous abortion and premature birth, isthmic-cervical insufficiency are the most common medical contraindications to physical activity, in particular, and to dancing.

In the absence of contraindications, it is recommended to choose calm dances that are not accompanied by active movements of the hips and abdomen, jumps, and do not require significant physical effort. Women in the "position" are suitable for ballroom dancing, body ballet and dance styles for pregnant women. Pregnancy is a contraindication to zumba, bachata, twerk, belly dancing and some other areas.

Preparing for classes

Particular attention should be paid to the choice of shoes. The advantage of sneakers is the fixation of the foot, which reduces the risk of subluxations and dislocations of the ankle joint, and also provides cushioning. The load on the musculoskeletal system when wearing sneakers is reduced. Heeled shoes are best postponed until the postpartum period.

Individual sessions

When choosing between group and individual lessons, preference should be given to dancing one on one with a trainer. The instructor will be able to create a unique training program and calculate the load.

Women who have not been involved in sports throughout their lives, including at the stage of pregnancy planning, are recommended to start with dosed cardio loads. This advice is aimed at gradually increasing muscle tone and endurance of the cardiovascular system. The World Health Organization considers walking in the fresh air an effective form of physical activity. A few hours daily is enough to bring the body into shape in one to one and a half months.

Before starting a dance visit, you should sign up for a consultation with your obstetrician-gynecologist to identify contraindications. A survey in conjunction with an examination on a gynecological chair, analysis of the results of laboratory research methods and ultrasound will minimize the risks of complications.

In conclusion, it should be said that dances are one of the varieties of the combined form. physical activity. Cardiorespiratory training, flexibility and elements of strength training will help maintain muscle tone during pregnancy. A good mood, a charge of vivacity, strength and energy from attending dance programs will create a positive mood for a favorable outcome of gestation. However, before classes, it is recommended to use the list of recommendations to avoid complications at all stages of pregnancy.

After six years of dancing, Masha Botvinina found out whether it is possible to lose weight while dancing, and which part of the body usually interferes with the dancer the most. Her advice to beginners is invaluable.
A few years ago, I enrolled in a dance school. Just. Quite by accident I saw an ad in the LiveJournal feed. I didn’t have global tasks like “lose weight here” or “pump up here”. I needed a boring physical activity - and I suddenly decided that dancing was what I needed.

And recently it suddenly dawned on me: I have been studying for the sixth year. I mentally went over the last few years: I changed 3 jobs and 4 guys, but dancing has not gone away!

Therefore, if you are also starting to dance or are thinking about it, here are practical tips that have been tested on personal experience.

1. Being engaged 1-2 times a week, you can completely bring the muscles into tone, some pump up, and some even pump up very well. But not all. Systems not involved in dancing (for example, biceps-triceps) will stand out deplorably against the background of those that are involved.

2. Lose some weight - yes, you can. But radically, you can't. Dancing is not a gym, so you, cheers, will have excellent muscles, and on top, alas, your own fat.

3. All beginners are usually worried about the question “Will I be able to dance cool at the disco later?” It all depends on you and the dance. If you learn to dance hip-hop - and go to a hip-hop club - yes. But my Irish dances will help only in a pub)))

4. Everyone can learn to dance. You too. If your teacher says that dancing is not for you, you can safely burn him with a look: this is not your teacher, and indeed not a teacher at all.

5. It's never too late to learn how to dance. In modern schools there is no age limit. Even ballet schools have groups for adults. So what do you have to lose?

It's never too late to dance!

6. If you came to the first lesson, and your group turned out to be full of people - do not be alarmed: a third will not come to the second lesson, because they will not like the unusually large load. In a month, another third will not come, whose desire to practice will be broken by the realization that “like in Riverdance” something didn’t work out in a month ... Then from those who remained, there will be another third - the rest will stretch something for themselves, break, move to another city or just get killed. This is how natural selection and reduction of groups to normal numbers is carried out.

7. You will surely have a part of the body that will constantly interfere and strive to do what you do not need. For example, in my Irish they are hands. Here they are needed to tie shoelaces, but the rest of the time they are not. You may sometimes want to tear them off. At such moments, remember that tying shoelaces with your teeth is not at all comme il faut. And there is also a chance that you will gather for group Irish dances. There are rumors that they move their hands there too.

It's me. I think how hands get in the way)))

8. You will most likely need special shoes. If, again, you go to the Irish dances that I go to, you will need at least 2 pairs of shoes: step shoes and soft leather slippers. If you bought shoes and they seem comfortable to you, go to class in them. If you still think that they are comfortable, this is not your shoe. When looking at exactly your shoes, you should want to wrap your legs with a band-aid up to the knee. If these sacrifices are not for you, try dancing in sneakers or even barefoot.

Step shoes, they are also "hard", they are also step shoes

9. After six months of classes, you will learn to pathetically jump over puddles. This is one of the biggest bonuses. However, in a couple of years you will carefully sidestep all the puddles, because for jumping you need to warm up, be in the right shoes, and in general this is a street, not a stage.

10. The subway is the best place to practice turning your toes. In addition, at the sight of your face during this activity, even pregnant grandmothers will give you a seat.

11. If you saw a colorful glittery dress at a competition and thought that you would never wear such bad taste in your life, just wait. In a year or two, you yourself will choose rhinestones for the same.

Irish dance dresses are always "very": very bright, very shiny and very short.

Ballroom dancing also has its own fashion, very peculiar)

12. Dancing competitions are practically the only place where adult aunts can wear crowns, tiaras and rhinestones, and even paint their faces so that mom does not grieve. After all, isn't that a reason to participate?))

13. Judges at competitions are very insidious and can reduce marks because of any garbage. For example, if you have slipped one sock. Cunning Irish dancers for the sake of medals even came up with glue for socks! Now you've seen everything)

Glue for socks is not fiction, but a harsh reality

14. But no, not all. The wig and bun are also an important part of the costume. Do you want to dance on stage with a ponytail?

There are special wigs for Irish dancers with crazy curls.

15. You will know the taste of victory and defeat. Why not stand on a pedestal, if possible? True, only you will know how hard these places get.

By the way, if one day you decide to participate in competitions, you will most likely have to forget about ordinary rest - your entire travel schedule will be subject to the competition schedule. That is why I have been going on vacation in April for the third year, and have not been to the warm sea for about the same amount! And all because in April my dance association - the World Irish Dance Association - holds a big event: World Championships, European Championships and Grade Feis (“Big Competitions”) - and all this cake with candles at once in 3-4 days somewhere in Europe. I don’t participate in the championships yet, but with Grade Feis I have two silver medals 🙂

Because of the overlays in the schedule, I did not have time for my own awards! I had to climb onto the pedestal when everyone had already left!

For all my achievements, many thanks to my teacher and founder of the Moscow School of Irish Dance Maria Singal - Masha Singal and all the other teachers, because over these 6 years I managed to work out with everyone, and I know for sure that they are wonderful 🙂

I'm sure there are many dancers among our readers. What are you dancing?

Having seen enough of the beautiful oriental dancers, listening to the enthusiastic speeches of my friends, I also decided to sign up for a belly dance. Pleasant music, excellent mood, pleasant pastime were guaranteed to me. I ran to classes with joy, because I immediately felt that this was mine. Three months later, I learned the good news - I'm pregnant! And the question immediately arose: “Is it possible to practice oriental dancing during pregnancy?”

It turned out that it is not only possible, but also desirable. During the dance, all muscle groups of the expectant mother are trained. In order for the effect to be positive, you need to try to practice regularly, but at the same time take into account the peculiarity of the situation.

There is an interesting version about the origin of belly dance. It is said to have originated in ancient times. In the beginning, these were ritual movements that helped a woman during pregnancy and during childbirth. They perfectly trained the pelvic muscles, helped the pregnant woman feel her body and learn how to control it.

About the benefits of belly dancing for pregnant women

The movements of belly dance in the complex represent the optimal program of physical exercises during pregnancy. It harmoniously combines loads on the necessary muscle groups without the use of strength exercises. As a result of regular dancing, the joints become flexible, the back muscles are strengthened, and the functioning of the cardiovascular system improves.

And some more facts:

• During pregnancy, the abdominal muscles are under a lot of stress, and as a result, stretch marks and scars on the skin can appear. With the help of belly dancing, muscles are strengthened and, of course, recover faster after childbirth.
• During the dance, the muscles tense and relax in turn, and this contributes to the rapid development of the placenta and eliminates the common pathology during pregnancy - placental insufficiency.
• Belly dancing promotes training of the abs and pelvic muscles, develops the ability to relax deep muscles. These skills will help to significantly reduce pain during childbirth.
• In belly dancers, the muscles of the perineum become elastic and are less likely to tear during childbirth.
• Oriental dance classes improve bowel function and such unpleasant phenomena as heartburn, bloating, constipation, which often haunt pregnant women, almost do not bother.
• Every day the baby is gaining weight, and the load on the mother's spine increases. Belly dancing trains the muscles of the back, which facilitates the process of bearing.
• Many expectant mothers are prone to rapid mood swings. When dancing, the “hormones of joy” are released, and this leads to an improvement in mood. Yes, and communication with like-minded people charges with positive emotions.

Contraindications for dancing

If you want to do oriental dancing, be sure to consult a doctor who is leading the pregnancy. Perhaps such physical activity is contraindicated for you. Dancing is not allowed for the following reasons:

• if pregnant or preeclampsia;
• asthma;
• there is a risk of premature birth;
• if there are disorders in the thyroid gland;
• pathologies of the placenta are observed;
• heart diseases;
• multiple pregnancy.

If there are no contraindications for practicing belly dancing, and the doctor gave the go-ahead, then dance to your health, but keep in mind that the expectant mother’s well-being serves as a guideline for the duration and intensity of classes. So, dear mothers, dance to your health. The main thing to remember is that in everything you need to observe the measure.