Por que a gin\u00e1stica \u00e9 necess\u00e1ria durante a gravidez<\/strong><\/h2>\n\n\n\nSe a gravidez est\u00e1 ocorrendo de maneira tranquila e correta, e o m\u00e9dico n\u00e3o restringiu a atividade, exerc\u00edcios regulares geralmente melhoram o bem-estar da gestante. Os movimentos ajudam a manter a circula\u00e7\u00e3o sangu\u00ednea, reduzem o risco de incha\u00e7o e ajudam na preven\u00e7\u00e3o de varizes. Um benef\u00edcio adicional \u00e9 o al\u00edvio da coluna: muitas se sentem aliviadas na coluna, especialmente na regi\u00e3o lombar.<\/p>\n\n\n\n
Outra tarefa \u00e9 preparar o corpo para o parto. \u00c9 importante n\u00e3o ‘fortalecer o corpo’, mas sim aprender a manter a postura e treinar a respira\u00e7\u00e3o. <\/p>\n\n\n\n
Contraindica\u00e7\u00f5es e regras de seguran\u00e7a<\/strong><\/p>\n\n\n\nMesmo a gin\u00e1stica em casa para gestantes come\u00e7a com regras. Antes de iniciar exerc\u00edcios para gestantes ou qualquer treino em casa, \u00e9 melhor discutir o plano com seu m\u00e9dico e obter autoriza\u00e7\u00e3o: especialmente se houve complica\u00e7\u00f5es, restri\u00e7\u00f5es \u00e0 carga, dores ou condi\u00e7\u00e3o inst\u00e1vel. Um plano de exerc\u00edcios mais detalhado e uma lista de exerc\u00edcios podem ser elaborados por um treinador qualificado.<\/p>\n\n\n\n
Importante! Pare os exerc\u00edcios e consulte um m\u00e9dico se houver sangramento, falta de ar intensa, tontura, dor no peito, dor aguda no abd\u00f4men inferior, vazamento de l\u00edquido ou deteriora\u00e7\u00e3o not\u00e1vel do bem-estar. Na prepara\u00e7\u00e3o de gestantes para o parto, a regularidade e a seguran\u00e7a s\u00e3o mais importantes do que “aguentar com for\u00e7a”.<\/p>\n\n\n\n
Regras de seguran\u00e7a curtas:<\/p>\n\n\n\n
\n- escolha um ritmo moderado: durante os exerc\u00edcios, voc\u00ea pode falar em frases curtas sem falta de ar;<\/li>\n\n\n\n
- evite solavancos, saltos e tudo que aumente o risco de queda;<\/li>\n\n\n\n
- fa\u00e7a pausas conforme seu bem-estar e mantenha \u00e1gua por perto;<\/li>\n\n\n\n
- ap\u00f3s 16 semanas, n\u00e3o fique deitada de costas por muito tempo: prefira ficar de quatro ou treinar deitada de lado com mais frequ\u00eancia.<\/li>\n<\/ul>\n\n\n\n
Como escolher o tempo e preparar o local para os exerc\u00edcios<\/strong><\/h2>\n\n\n\nO melhor hor\u00e1rio \u00e9 quando voc\u00ea tem mais energia. Para alguns, \u00e9 de manh\u00e3, para outros, \u00e0 tarde. Tente manter a regularidade: 10 a 20 minutos por dia frequentemente trazem mais benef\u00edcios do que treinos longos e espor\u00e1dicos.<\/p>\n\n\n\n
Prepare o espa\u00e7o: <\/p>\n\n\n\n
um tapete;<\/p>\n\n\n\n
uma cadeira est\u00e1vel ou uma parede para suporte; <\/p>\n\n\n\n
roupa confort\u00e1vel. <\/p>\n\n\n\n
Uma bola de pilates \u00e9 \u00fatil, mas n\u00e3o essencial: o conjunto b\u00e1sico pode ser feito sem ela.<\/p>\n\n\n\n
Antes de come\u00e7ar \u2013 uma r\u00e1pida verifica\u00e7\u00e3o: h\u00e1 dor? A parte inferior do abd\u00f4men est\u00e1 confort\u00e1vel? Respira bem? Como est\u00e1 a coluna? Esse \u201ccontrole inicial\u201d ajuda a manter a atividade segura e a reduzir o estresse.<\/p>\n\n\n\n![\"\"](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2026\/03\/side-view-pregnant-woman-doing-yoga-home.jpg\")
<\/figure>\n\n\n\nRotina di\u00e1ria: 5 exerc\u00edcios para a prepara\u00e7\u00e3o ao parto<\/strong><\/h2>\n\n\n\nAbaixo est\u00e1 um exerc\u00edcio para gestantes que \u00e9 conveniente fazer como aquecimento. Movimente-se suavemente, sem dor. Entre as pr\u00e1ticas, descanse por 20\u201340 segundos. Se hoje estiver com pouca energia, reduza o tempo, mas mantenha a t\u00e9cnica cuidadosa.<\/p>\n\n\n\n
\n- Exerc\u00edcios respirat\u00f3rios “expira\u00e7\u00e3o longa” (controle da respira\u00e7\u00e3o)
Sente-se confortavelmente ou fique de p\u00e9. Coloque as m\u00e3os nas costelas. Inspire pelo nariz contando at\u00e9 3\u20134, expire pela boca contando at\u00e9 5\u20137, como se estivesse suavemente “apagar a vela”. Fa\u00e7a 6\u201310 ciclos.
Por que: a expira\u00e7\u00e3o prolongada ajuda a reduzir a tens\u00e3o, sustenta o relaxamento e treina uma habilidade que ser\u00e1 \u00fatil durante o parto.<\/li>\n\n\n\n - “Gato-vaca” na posi\u00e7\u00e3o de quatro apoios (al\u00edvio da coluna)
Coloque-se em quatro apoios: m\u00e3os sob os ombros, joelhos sob o quadril. Na inspira\u00e7\u00e3o, arquear suavemente, na expira\u00e7\u00e3o, arredondar a coluna. 8\u201312 repeti\u00e7\u00f5es.
Por que: este exerc\u00edcio alivia a coluna, reduz a tens\u00e3o na coluna e muitas vezes ajuda quando h\u00e1 dor na parte inferior das costas.<\/li>\n\n\n\n - Inclina\u00e7\u00e3o p\u00e9lvica na parede (manuten\u00e7\u00e3o da postura)
Fique de costas para a parede, com os p\u00e9s na largura dos quadris. Ao expirar, incline ligeiramente a p\u00e9lvis \u2013 como se estivesse aproximando a lombar da parede, inspire e volte \u00e0 posi\u00e7\u00e3o neutra. 10\u201312 repeti\u00e7\u00f5es.
Por que: isso ativa suavemente os m\u00fasculos do core, mant\u00e9m a postura e reduz a sobrecarga na lombar.<\/li>\n\n\n\n - Exerc\u00edcio de Kegel (m\u00fasculos do assoalho p\u00e9lvico)
Sente-se ou deite-se de lado. \u201cPuxe\u201d suavemente os m\u00fasculos do assoalho p\u00e9lvico por 2\u20133 segundos, depois relaxe completamente por 4\u20136 segundos. 8\u201312 repeti\u00e7\u00f5es.
Por que: na prepara\u00e7\u00e3o para o parto, \u00e9 importante saber tanto contrair quanto relaxar. Os exerc\u00edcios de Kegel ajudam a sentir os m\u00fasculos do assoalho p\u00e9lvico e a ter um melhor controle sobre eles.<\/li>\n\n\n\n - Alongamento suave de lado (t\u00f3rax e parte superior das costas)
Deite-se sobre o lado esquerdo, com os joelhos ligeiramente dobrados e um travesseiro sob a cabe\u00e7a. Estenda o bra\u00e7o direito para frente e, em seguida, lentamente “abra”: leve o bra\u00e7o para tr\u00e1s e siga-o com o olhar. Repita 6-8 vezes e em seguida, repita do outro lado, se estiver confort\u00e1vel.
Por qu\u00ea: esta pr\u00e1tica alivia a tens\u00e3o na parte superior da coluna, facilita a respira\u00e7\u00e3o e proporciona relaxamento sem a necessidade de ficar deitado por muito tempo.<\/li>\n<\/ol>\n\n\n\nAp\u00f3s a sequ\u00eancia, caminhe por 3-5 minutos. Uma caminhada tranquila apoia a circula\u00e7\u00e3o sangu\u00ednea e ajuda as pernas, especialmente se houver tend\u00eancia a incha\u00e7os.<\/p>\n\n\n\n
Como ajustar a carga por trimestre<\/strong><\/h2>\n\n\n\nO corpo muda ao longo da gravidez, portanto, as sensa\u00e7\u00f5es durante as atividades tamb\u00e9m mudar\u00e3o. No primeiro trimestre, \u00e9 comum sentir mais cansa\u00e7o: nesses dias, reduza o tempo e concentre-se apenas na respira\u00e7\u00e3o e em movimentos suaves para a coluna.<\/p>\n\n\n\n
No segundo trimestre, costuma haver mais energia, mas a barriga cresce – \u00e9 importante proteger a regi\u00e3o lombar, manter a pelve em posi\u00e7\u00e3o neutra e n\u00e3o buscar amplitude. No terceiro trimestre (gin\u00e1stica 3\u00ba trimestre), normalmente, os exerc\u00edcios de relaxamento, pr\u00e1ticas respirat\u00f3rias, descarrego da coluna e alongamento suave sem flex\u00f5es profundas s\u00e3o mais bem recebidos. Em nosso aplicativo MomsLab, h\u00e1 uma grande lista de atividades organizadas por semanas dependendo do trimestre da gravidez.<\/p>\n\n\n\n
A orienta\u00e7\u00e3o geral \u00e9 simples: se o movimento causar dor, aumentar a tens\u00e3o na parte inferior do abd\u00f4men ou piorar o bem-estar, pare. Simplifique as atividades, reduza a amplitude ou substitua por uma op\u00e7\u00e3o de lado\/na posi\u00e7\u00e3o de quatro apoios.<\/p>\n\n\n\n![\"\"](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2026\/03\/caucasian-pregnant-woman-third-trimester-doing-fitness-excercise-indoors-woman-bright-fitness-studio-with-big-windows-blonde-woman-wearing-whit-shirt-black-leggins.jpg\")
Mulher gr\u00e1vida caucasiana no terceiro trimestre fazendo exerc\u00edcio f\u00edsico em ambiente interno. Mulher em est\u00fadio de fitness iluminado com janelas grandes. Mulher loira vestindo camisa branca e leggings pretas.<\/figcaption><\/figure>\n\n\n\nComo entender se o exerc\u00edcio \u00e9 adequado para voc\u00ea<\/strong><\/h2>\n\n\n\nO guia mais confi\u00e1vel n\u00e3o \u00e9 “como o exerc\u00edcio parece”, mas como voc\u00ea se sente durante e depois. Use marcadores simples. Durante a pr\u00e1tica, voc\u00ea respira de forma regular e pode dizer uma frase curta sem ficar sem f\u00f4lego, o rosto n\u00e3o “arde” e o corpo n\u00e3o quer parar de repente. Se voc\u00ea come\u00e7a a prender a respira\u00e7\u00e3o, acelerar por empolga\u00e7\u00e3o ou surgir tremores \u2013 \u00e9 um sinal para desacelerar o ritmo e simplificar o movimento.<\/p>\n\n\n\n
Depois da pr\u00e1tica, a rea\u00e7\u00e3o normal \u00e9 um calor agrad\u00e1vel e uma leve sensa\u00e7\u00e3o de cansa\u00e7o. Anormal \u00e9 sentir-se esgotado, ter dor de cabe\u00e7a, a sensa\u00e7\u00e3o de “como ap\u00f3s um exame”, piora do sono ou tens\u00e3o corporal not\u00e1vel. Uma boa pr\u00e1tica \u00e9 fazer uma verifica\u00e7\u00e3o r\u00e1pida ap\u00f3s 30\u201360 minutos: ficou mais f\u00e1cil caminhar, a caixa tor\u00e1cica se expandiu, a tens\u00e3o aliviou? Se piorar, significa que hoje foi demais ou muito r\u00e1pido.<\/p>\n\n\n\n
Para que os exerc\u00edcios para gestantes tenham um efeito constante, mantenha um mini-di\u00e1rio de 1 minuto: data, o que foi feito, como se sentiu em uma escala de 1 a 10 antes e depois, o que gostou, o que retirar na pr\u00f3xima vez. Com essas anota\u00e7\u00f5es, \u00e9 poss\u00edvel ver quais movimentos trazem al\u00edvio e quais sobrecarregam.<\/p>\n\n\n\n
E por \u00faltimo: aumente a intensidade apenas com um par\u00e2metro por vez. Por exemplo, se adicionar duas repeti\u00e7\u00f5es, n\u00e3o acrescente nesse mesmo dia a velocidade ou amplitude. O corpo gosta de gradualidade: \u00e9 melhor fazer menos e manter os recursos do que “alcan\u00e7ar o plano” e perder<\/p>\n\n\n\n
Tabela: objetivo \u2192 exerc\u00edcio \u2192 erros comuns<\/strong><\/h2>\n\n\n\nEsta tabela ajuda a organizar um conjunto di\u00e1rio em um esquema compreens\u00edvel e a perceber rapidamente erros de t\u00e9cnica.<\/p>\n\n\n\nObjetivo<\/td> Pr\u00e1tica<\/td> Tempo<\/td> Erros comuns<\/td> Como corrigir<\/td><\/tr> Reduzir o estresse<\/td> exerc\u00edcios respirat\u00f3rios (expira\u00e7\u00e3o longa)<\/td> 2\u20134 minutos<\/td> ombros levantados, expira\u00e7\u00e3o muito curta<\/td> abaixar os ombros, prolongar a expira\u00e7\u00e3o<\/td><\/tr> Descarregar a coluna<\/td> “gato-vaca” de quatro apoios<\/td> 1\u20132 minutos<\/td> movimento \u201catrav\u00e9s da dor\u201d<\/td> reduzir a amplitude, mover-se suavemente<\/td><\/tr> Manuten\u00e7\u00e3o da postura<\/td> inclina\u00e7\u00e3o p\u00e9lvica na parede<\/td> 1\u20132 minutos<\/td> reten\u00e7\u00e3o da respira\u00e7\u00e3o<\/td> respirar de forma uniforme, sem esfor\u00e7o<\/td><\/tr> Controle do assoalho p\u00e9lvico<\/td> treinamento de Kegel<\/td> 2\u20133 minutos<\/td> tens\u00e3o sem relaxamento<\/td> certifique-se de relaxar os m\u00fasculos<\/td><\/tr> Mobilidade da parte superior das costas<\/td> alongamento deitado de lado<\/td> 2\u20133 minutos<\/td> movimento r\u00e1pido com o bra\u00e7o, pressa<\/td> fa\u00e7a devagar, com a respira\u00e7\u00e3o<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\nAtividade adicional: caminhada, ioga, hidrogin\u00e1stica<\/strong><\/h2>\n\n\n\nUm conjunto di\u00e1rio adequado para gr\u00e1vidas \u00e9 a base, mas manter a atividade pode ser feito de v\u00e1rias maneiras. Se o m\u00e9dico permitir, escolha o que for mais f\u00e1cil de incorporar no dia:<\/p>\n\n\n\n
\n- passeios e caminhadas em ritmo moderado;<\/li>\n\n\n\n
- ioga para gr\u00e1vidas com um instrutor que conhe\u00e7a as particularidades do trimestre;<\/li>\n\n\n\n
- hidrogin\u00e1stica: a \u00e1gua alivia a carga da coluna vertebral e das articula\u00e7\u00f5es.<\/li>\n<\/ul>\n\n\n\n
O principal princ\u00edpio \u00e9 a pr\u00e1tica regular e com carga moderada. Melhor um pouco menos, mas de forma est\u00e1vel e sem piorar o bem-estar.<\/p>\n\n\n\n
Perguntas frequentes<\/strong><\/h2>\n\n\n\nExerc\u00edcios para gestantes podem ser feitos todos os dias?<\/em><\/p>\n\n\n\nSe o seu estado de sa\u00fade estiver est\u00e1vel e o m\u00e9dico n\u00e3o restringiu a atividade, exerc\u00edcios di\u00e1rios de 10 a 20 minutos geralmente s\u00e3o melhores do que treinos \u201clongos\u201d e raros. Preste aten\u00e7\u00e3o \u00e0s suas sensa\u00e7\u00f5es e reserve um pouco de energia.<\/p>\n\n\n\n
O que fazer se sentir dor na lombar ap\u00f3s os exerc\u00edcios?<\/em><\/p>\n\n\n\nReduza a amplitude, verifique a t\u00e9cnica nos exerc\u00edcios para gestantes para as costas e adicione mais movimentos na posi\u00e7\u00e3o de quatro ou de lado. Se a dor aumentar ou n\u00e3o desaparecer, \u00e9 melhor discutir isso com o m\u00e9dico.<\/p>\n\n\n\n
A gin\u00e1stica em casa \u00e9 adequada para gestantes no terceiro trimestre?<\/em><\/p>\n\n\n\nSim, se for uma atividade leve, sem sobrecarga e sem ficar deitado por muito tempo de costas. No terceiro trimestre, \u00e9 mais comum focar na respira\u00e7\u00e3o, al\u00edvio da coluna, movimentos suaves e relaxamento.<\/p>\n\n\n\n
\u00c9 necess\u00e1rio ter uma bola de pilates para o conjunto de exerc\u00edcios?<\/em><\/p>\n\n\n\nA bola de pilates \u00e9 conveniente, mas n\u00e3o obrigat\u00f3ria. Comece com exerc\u00edcios sem equipamentos, e introduza a bola de pilates se ela realmente adicionar conforto \u00e0 coluna e ao quadril.<\/p>\n","protected":false},"excerpt":{"rendered":"
A prepara\u00e7\u00e3o para o parto n\u00e3o \u00e9 sobre recordes, mas sobre uma atividade f\u00edsica suave que ajuda a aliviar a coluna, respirar mais calmamente e…<\/p>\n","protected":false},"author":15,"featured_media":14190,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[860,845],"tags":[],"class_list":["post-14460","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gravidez-ptbr","category-yoga-ptbr"],"yoast_head":"\n
5 exerc\u00edcios para gr\u00e1vidas se prepararem para o parto<\/title>\n<meta name=\"description\" content=\"5 exerc\u00edcios seguros para gr\u00e1vidas: respira\u00e7\u00e3o, costas, assoalho p\u00e9lvico e prepara\u00e7\u00e3o suave para o parto em casa por trimestre.\" \/>\n<meta name=\"robots\" content=\"index, nofollow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/momslab.app\/blog\/ptbr\/exercicios-para-gestantes-antes-do-parto\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Prepara\u00e7\u00e3o para o parto: 5 exerc\u00edcios para gestantes todos os dias\" \/>\n<meta property=\"og:description\" content=\"5 exerc\u00edcios seguros para gr\u00e1vidas: respira\u00e7\u00e3o, costas, assoalho p\u00e9lvico e prepara\u00e7\u00e3o suave para o parto em casa por trimestre.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/momslab.app\/blog\/ptbr\/exercicios-para-gestantes-antes-do-parto\/\" \/>\n<meta property=\"og:site_name\" content=\"MomsLab\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/groups\/411203776330965\/\" \/>\n<meta property=\"article:published_time\" content=\"2026-02-26 13:52:49+00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-04-03 15:28:34+00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2026\/03\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"668\" \/>\n\t<meta property=\"og:image:height\" content=\"445\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Lina Moore\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u041d\u0430\u043f\u0438\u0441\u0430\u043d\u043e \u0430\u0432\u0442\u043e\u0440\u043e\u043c\" \/>\n\t<meta name=\"twitter:data1\" content=\"Lina Moore\" \/>\n\t<meta name=\"twitter:label2\" content=\"\u041f\u0440\u0438\u043c\u0435\u0440\u043d\u043e\u0435 \u0432\u0440\u0435\u043c\u044f \u0434\u043b\u044f \u0447\u0442\u0435\u043d\u0438\u044f\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 \u043c\u0438\u043d\u0443\u0442\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/momslab.app\/blog\/ptbr\/exercicios-para-gestantes-antes-do-parto\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/momslab.app\/blog\/ptbr\/exercicios-para-gestantes-antes-do-parto\/\"},\"author\":{\"name\":\"Lina Moore\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/554dcd615f88ea143cbfc32ccec67296\"},\"headline\":\"Prepara\u00e7\u00e3o para o parto: 5 exerc\u00edcios para gestantes todos os dias\",\"datePublished\":\"2026-02-26 13:52:49+00\",\"dateModified\":\"2026-04-03 15:28:34+00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/momslab.app\/blog\/ptbr\/exercicios-para-gestantes-antes-do-parto\/\"},\"wordCount\":1987,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/momslab.app\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/ptbr\/exercicios-para-gestantes-antes-do-parto\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2026\/03\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet-scaled.jpg\",\"articleSection\":[\"Gravidez\",\"Yoga\"],\"inLanguage\":\"ru-RU\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/momslab.app\/blog\/ptbr\/exercicios-para-gestantes-antes-do-parto\/\",\"url\":\"https:\/\/momslab.app\/blog\/ptbr\/exercicios-para-gestantes-antes-do-parto\/\",\"name\":\"5 exerc\u00edcios para gr\u00e1vidas se prepararem para o parto\",\"isPartOf\":{\"@id\":\"https:\/\/momslab.app\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/momslab.app\/blog\/ptbr\/exercicios-para-gestantes-antes-do-parto\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/ptbr\/exercicios-para-gestantes-antes-do-parto\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2026\/03\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet-scaled.jpg\",\"datePublished\":\"2026-02-26 13:52:49+00\",\"dateModified\":\"2026-04-03 15:28:34+00\",\"description\":\"5 exerc\u00edcios seguros para gr\u00e1vidas: respira\u00e7\u00e3o, costas, assoalho p\u00e9lvico e prepara\u00e7\u00e3o suave para o parto em casa por trimestre.\",\"inLanguage\":\"ru-RU\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/momslab.app\/blog\/ptbr\/exercicios-para-gestantes-antes-do-parto\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"ru-RU\",\"@id\":\"https:\/\/momslab.app\/blog\/ptbr\/exercicios-para-gestantes-antes-do-parto\/#primaryimage\",\"url\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2026\/03\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet-scaled.jpg\",\"contentUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2026\/03\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet-scaled.jpg\",\"width\":2560,\"height\":1707,\"caption\":\"Pretty woman in striped pants and black top stretching and listening to music in headphones. Pregnant girl in good mood doing yoga on purple carpet\"},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/momslab.app\/blog\/#website\",\"url\":\"https:\/\/momslab.app\/blog\/\",\"name\":\"MomsLab\",\"description\":\"MomsLab\",\"publisher\":{\"@id\":\"https:\/\/momslab.app\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/momslab.app\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"ru-RU\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/momslab.app\/blog\/#organization\",\"name\":\"MomsLab\",\"url\":\"https:\/\/momslab.app\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"ru-RU\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/multicolor.jpg\",\"contentUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/multicolor.jpg\",\"width\":1024,\"height\":1024,\"caption\":\"MomsLab\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/groups\/411203776330965\/\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/554dcd615f88ea143cbfc32ccec67296\",\"name\":\"Lina Moore\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"ru-RU\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/69aab8fcf2e3507340dee66d198061382b9c1181a14174fee02caa8416defd4c?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/69aab8fcf2e3507340dee66d198061382b9c1181a14174fee02caa8416defd4c?s=96&d=mm&r=g\",\"caption\":\"Lina Moore\"},\"description\":\"\u041b\u0438\u043d\u0430 \u041c\u0443\u0440 \u2014 \u0441\u043f\u0435\u0446\u0438\u0430\u043b\u0438\u0441\u0442 \u0432 \u043e\u0431\u043b\u0430\u0441\u0442\u0438 \u0436\u0435\u043d\u0441\u043a\u043e\u0433\u043e \u0437\u0434\u043e\u0440\u043e\u0432\u044c\u044f \u0438 \u0444\u0438\u0442\u043d\u0435\u0441\u0430, \u0441 \u0444\u043e\u043a\u0443\u0441\u043e\u043c \u043d\u0430 \u043f\u0440\u043e\u0444\u0438\u043b\u0430\u043a\u0442\u0438\u043a\u0443 \u0438 \u043e\u0441\u043e\u0437\u043d\u0430\u043d\u043d\u043e\u0435 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435. \u041e\u043d\u0430 \u0438\u0437\u0443\u0447\u0430\u043b\u0430 \u043d\u0430\u0443\u043a\u0438 \u043e \u0437\u0434\u043e\u0440\u043e\u0432\u044c\u0435 \u0432 \u0418\u043d\u0441\u0442\u0438\u0442\u0443\u0442\u0435 \u0447\u0435\u043b\u043e\u0432\u0435\u0447\u0435\u0441\u043a\u043e\u0439 \u043f\u0440\u043e\u0438\u0437\u0432\u043e\u0434\u0438\u0442\u0435\u043b\u044c\u043d\u043e\u0441\u0442\u0438 Northbridge, \u0430 \u0437\u0430\u0442\u0435\u043c \u043f\u0440\u043e\u0448\u043b\u0430 \u0443\u0433\u043b\u0443\u0431\u043b\u0451\u043d\u043d\u0443\u044e \u043f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u043a\u0443 \u043f\u043e \u0438\u043d\u0442\u0435\u0433\u0440\u0430\u0442\u0438\u0432\u043d\u043e\u043c\u0443 \u0444\u0438\u0442\u043d\u0435\u0441\u0443 \u0432 European Wellness Academy. \u041b\u0438\u043d\u0430 \u0441\u043e\u0442\u0440\u0443\u0434\u043d\u0438\u0447\u0430\u043b\u0430 \u0441 \u043c\u0435\u0436\u0434\u0443\u043d\u0430\u0440\u043e\u0434\u043d\u044b\u043c\u0438 wellness-\u043f\u043b\u0430\u0442\u0444\u043e\u0440\u043c\u0430\u043c\u0438, \u0441\u043e\u0437\u0434\u0430\u0432\u0430\u044f \u043e\u0431\u0440\u0430\u0437\u043e\u0432\u0430\u0442\u0435\u043b\u044c\u043d\u044b\u0435 \u043c\u0430\u0442\u0435\u0440\u0438\u0430\u043b\u044b \u043e \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0438, \u0433\u043e\u0440\u043c\u043e\u043d\u0430\u043b\u044c\u043d\u043e\u043c \u0431\u0430\u043b\u0430\u043d\u0441\u0435 \u0438 \u0443\u0441\u0442\u043e\u0439\u0447\u0438\u0432\u044b\u0445 \u043f\u0440\u0438\u0432\u044b\u0447\u043a\u0430\u0445. \u0412 \u0441\u0432\u043e\u0435\u0439 \u0440\u0430\u0431\u043e\u0442\u0435 \u043e\u043d\u0430 \u0441\u043e\u0447\u0435\u0442\u0430\u0435\u0442 \u043d\u0430\u0443\u0447\u043d\u044b\u0439 \u043f\u043e\u0434\u0445\u043e\u0434 \u0438 \u043f\u0440\u0430\u043a\u0442\u0438\u0447\u043d\u043e\u0441\u0442\u044c, \u043f\u043e\u043c\u043e\u0433\u0430\u044f \u0436\u0435\u043d\u0449\u0438\u043d\u0430\u043c \u043b\u0443\u0447\u0448\u0435 \u043f\u043e\u043d\u0438\u043c\u0430\u0442\u044c \u0438 \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u0442\u044c \u0441\u0432\u043e\u0451 \u0442\u0435\u043b\u043e.\",\"url\":\"https:\/\/momslab.app\/blog\/author\/linamoore\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"5 exerc\u00edcios para gr\u00e1vidas se prepararem para o parto","description":"5 exerc\u00edcios seguros para gr\u00e1vidas: respira\u00e7\u00e3o, costas, assoalho p\u00e9lvico e prepara\u00e7\u00e3o suave para o parto em casa por trimestre.","robots":{"index":"index","follow":"nofollow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/momslab.app\/blog\/ptbr\/exercicios-para-gestantes-antes-do-parto\/","og_locale":"ru_RU","og_type":"article","og_title":"Prepara\u00e7\u00e3o para o parto: 5 exerc\u00edcios para gestantes todos os dias","og_description":"5 exerc\u00edcios seguros para gr\u00e1vidas: respira\u00e7\u00e3o, costas, assoalho p\u00e9lvico e prepara\u00e7\u00e3o suave para o parto em casa por trimestre.","og_url":"https:\/\/momslab.app\/blog\/ptbr\/exercicios-para-gestantes-antes-do-parto\/","og_site_name":"MomsLab","article_publisher":"https:\/\/www.facebook.com\/groups\/411203776330965\/","article_published_time":"2026-02-26 13:52:49+00","article_modified_time":"2026-04-03 15:28:34+00","og_image":[{"url":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2026\/03\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet.jpg","width":668,"height":445,"type":"image\/jpeg"}],"author":"Lina Moore","twitter_card":"summary_large_image","twitter_misc":{"\u041d\u0430\u043f\u0438\u0441\u0430\u043d\u043e \u0430\u0432\u0442\u043e\u0440\u043e\u043c":"Lina Moore","\u041f\u0440\u0438\u043c\u0435\u0440\u043d\u043e\u0435 \u0432\u0440\u0435\u043c\u044f \u0434\u043b\u044f \u0447\u0442\u0435\u043d\u0438\u044f":"10 \u043c\u0438\u043d\u0443\u0442"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/momslab.app\/blog\/ptbr\/exercicios-para-gestantes-antes-do-parto\/#article","isPartOf":{"@id":"https:\/\/momslab.app\/blog\/ptbr\/exercicios-para-gestantes-antes-do-parto\/"},"author":{"name":"Lina Moore","@id":"https:\/\/momslab.app\/blog\/#\/schema\/person\/554dcd615f88ea143cbfc32ccec67296"},"headline":"Prepara\u00e7\u00e3o para o parto: 5 exerc\u00edcios para gestantes todos os dias","datePublished":"2026-02-26 13:52:49+00","dateModified":"2026-04-03 15:28:34+00","mainEntityOfPage":{"@id":"https:\/\/momslab.app\/blog\/ptbr\/exercicios-para-gestantes-antes-do-parto\/"},"wordCount":1987,"commentCount":0,"publisher":{"@id":"https:\/\/momslab.app\/blog\/#organization"},"image":{"@id":"https:\/\/momslab.app\/blog\/ptbr\/exercicios-para-gestantes-antes-do-parto\/#primaryimage"},"thumbnailUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2026\/03\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet-scaled.jpg","articleSection":["Gravidez","Yoga"],"inLanguage":"ru-RU"},{"@type":"WebPage","@id":"https:\/\/momslab.app\/blog\/ptbr\/exercicios-para-gestantes-antes-do-parto\/","url":"https:\/\/momslab.app\/blog\/ptbr\/exercicios-para-gestantes-antes-do-parto\/","name":"5 exerc\u00edcios para gr\u00e1vidas se prepararem para o parto","isPartOf":{"@id":"https:\/\/momslab.app\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/momslab.app\/blog\/ptbr\/exercicios-para-gestantes-antes-do-parto\/#primaryimage"},"image":{"@id":"https:\/\/momslab.app\/blog\/ptbr\/exercicios-para-gestantes-antes-do-parto\/#primaryimage"},"thumbnailUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2026\/03\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet-scaled.jpg","datePublished":"2026-02-26 13:52:49+00","dateModified":"2026-04-03 15:28:34+00","description":"5 exerc\u00edcios seguros para gr\u00e1vidas: respira\u00e7\u00e3o, costas, assoalho p\u00e9lvico e prepara\u00e7\u00e3o suave para o parto em casa por trimestre.","inLanguage":"ru-RU","potentialAction":[{"@type":"ReadAction","target":["https:\/\/momslab.app\/blog\/ptbr\/exercicios-para-gestantes-antes-do-parto\/"]}]},{"@type":"ImageObject","inLanguage":"ru-RU","@id":"https:\/\/momslab.app\/blog\/ptbr\/exercicios-para-gestantes-antes-do-parto\/#primaryimage","url":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2026\/03\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet-scaled.jpg","contentUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2026\/03\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet-scaled.jpg","width":2560,"height":1707,"caption":"Pretty woman in striped pants and black top stretching and listening to music in headphones. Pregnant girl in good mood doing yoga on purple carpet"},{"@type":"WebSite","@id":"https:\/\/momslab.app\/blog\/#website","url":"https:\/\/momslab.app\/blog\/","name":"MomsLab","description":"MomsLab","publisher":{"@id":"https:\/\/momslab.app\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/momslab.app\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"ru-RU"},{"@type":"Organization","@id":"https:\/\/momslab.app\/blog\/#organization","name":"MomsLab","url":"https:\/\/momslab.app\/blog\/","logo":{"@type":"ImageObject","inLanguage":"ru-RU","@id":"https:\/\/momslab.app\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/multicolor.jpg","contentUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/multicolor.jpg","width":1024,"height":1024,"caption":"MomsLab"},"image":{"@id":"https:\/\/momslab.app\/blog\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/groups\/411203776330965\/"]},{"@type":"Person","@id":"https:\/\/momslab.app\/blog\/#\/schema\/person\/554dcd615f88ea143cbfc32ccec67296","name":"Lina Moore","image":{"@type":"ImageObject","inLanguage":"ru-RU","@id":"https:\/\/momslab.app\/blog\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/69aab8fcf2e3507340dee66d198061382b9c1181a14174fee02caa8416defd4c?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/69aab8fcf2e3507340dee66d198061382b9c1181a14174fee02caa8416defd4c?s=96&d=mm&r=g","caption":"Lina Moore"},"description":"\u041b\u0438\u043d\u0430 \u041c\u0443\u0440 \u2014 \u0441\u043f\u0435\u0446\u0438\u0430\u043b\u0438\u0441\u0442 \u0432 \u043e\u0431\u043b\u0430\u0441\u0442\u0438 \u0436\u0435\u043d\u0441\u043a\u043e\u0433\u043e \u0437\u0434\u043e\u0440\u043e\u0432\u044c\u044f \u0438 \u0444\u0438\u0442\u043d\u0435\u0441\u0430, \u0441 \u0444\u043e\u043a\u0443\u0441\u043e\u043c \u043d\u0430 \u043f\u0440\u043e\u0444\u0438\u043b\u0430\u043a\u0442\u0438\u043a\u0443 \u0438 \u043e\u0441\u043e\u0437\u043d\u0430\u043d\u043d\u043e\u0435 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435. \u041e\u043d\u0430 \u0438\u0437\u0443\u0447\u0430\u043b\u0430 \u043d\u0430\u0443\u043a\u0438 \u043e \u0437\u0434\u043e\u0440\u043e\u0432\u044c\u0435 \u0432 \u0418\u043d\u0441\u0442\u0438\u0442\u0443\u0442\u0435 \u0447\u0435\u043b\u043e\u0432\u0435\u0447\u0435\u0441\u043a\u043e\u0439 \u043f\u0440\u043e\u0438\u0437\u0432\u043e\u0434\u0438\u0442\u0435\u043b\u044c\u043d\u043e\u0441\u0442\u0438 Northbridge, \u0430 \u0437\u0430\u0442\u0435\u043c \u043f\u0440\u043e\u0448\u043b\u0430 \u0443\u0433\u043b\u0443\u0431\u043b\u0451\u043d\u043d\u0443\u044e \u043f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u043a\u0443 \u043f\u043e \u0438\u043d\u0442\u0435\u0433\u0440\u0430\u0442\u0438\u0432\u043d\u043e\u043c\u0443 \u0444\u0438\u0442\u043d\u0435\u0441\u0443 \u0432 European Wellness Academy. \u041b\u0438\u043d\u0430 \u0441\u043e\u0442\u0440\u0443\u0434\u043d\u0438\u0447\u0430\u043b\u0430 \u0441 \u043c\u0435\u0436\u0434\u0443\u043d\u0430\u0440\u043e\u0434\u043d\u044b\u043c\u0438 wellness-\u043f\u043b\u0430\u0442\u0444\u043e\u0440\u043c\u0430\u043c\u0438, \u0441\u043e\u0437\u0434\u0430\u0432\u0430\u044f \u043e\u0431\u0440\u0430\u0437\u043e\u0432\u0430\u0442\u0435\u043b\u044c\u043d\u044b\u0435 \u043c\u0430\u0442\u0435\u0440\u0438\u0430\u043b\u044b \u043e \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0438, \u0433\u043e\u0440\u043c\u043e\u043d\u0430\u043b\u044c\u043d\u043e\u043c \u0431\u0430\u043b\u0430\u043d\u0441\u0435 \u0438 \u0443\u0441\u0442\u043e\u0439\u0447\u0438\u0432\u044b\u0445 \u043f\u0440\u0438\u0432\u044b\u0447\u043a\u0430\u0445. \u0412 \u0441\u0432\u043e\u0435\u0439 \u0440\u0430\u0431\u043e\u0442\u0435 \u043e\u043d\u0430 \u0441\u043e\u0447\u0435\u0442\u0430\u0435\u0442 \u043d\u0430\u0443\u0447\u043d\u044b\u0439 \u043f\u043e\u0434\u0445\u043e\u0434 \u0438 \u043f\u0440\u0430\u043a\u0442\u0438\u0447\u043d\u043e\u0441\u0442\u044c, \u043f\u043e\u043c\u043e\u0433\u0430\u044f \u0436\u0435\u043d\u0449\u0438\u043d\u0430\u043c \u043b\u0443\u0447\u0448\u0435 \u043f\u043e\u043d\u0438\u043c\u0430\u0442\u044c \u0438 \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u0442\u044c \u0441\u0432\u043e\u0451 \u0442\u0435\u043b\u043e.","url":"https:\/\/momslab.app\/blog\/author\/linamoore\/"}]}},"_links":{"self":[{"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts\/14460","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/users\/15"}],"replies":[{"embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/comments?post=14460"}],"version-history":[{"count":1,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts\/14460\/revisions"}],"predecessor-version":[{"id":14461,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts\/14460\/revisions\/14461"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/media\/14190"}],"wp:attachment":[{"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/media?parent=14460"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/categories?post=14460"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/tags?post=14460"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
Mesmo a gin\u00e1stica em casa para gestantes come\u00e7a com regras. Antes de iniciar exerc\u00edcios para gestantes ou qualquer treino em casa, \u00e9 melhor discutir o plano com seu m\u00e9dico e obter autoriza\u00e7\u00e3o: especialmente se houve complica\u00e7\u00f5es, restri\u00e7\u00f5es \u00e0 carga, dores ou condi\u00e7\u00e3o inst\u00e1vel. Um plano de exerc\u00edcios mais detalhado e uma lista de exerc\u00edcios podem ser elaborados por um treinador qualificado.<\/p>\n\n\n\n
Importante! Pare os exerc\u00edcios e consulte um m\u00e9dico se houver sangramento, falta de ar intensa, tontura, dor no peito, dor aguda no abd\u00f4men inferior, vazamento de l\u00edquido ou deteriora\u00e7\u00e3o not\u00e1vel do bem-estar. Na prepara\u00e7\u00e3o de gestantes para o parto, a regularidade e a seguran\u00e7a s\u00e3o mais importantes do que “aguentar com for\u00e7a”.<\/p>\n\n\n\n
Regras de seguran\u00e7a curtas:<\/p>\n\n\n\n
- \n
- escolha um ritmo moderado: durante os exerc\u00edcios, voc\u00ea pode falar em frases curtas sem falta de ar;<\/li>\n\n\n\n
- evite solavancos, saltos e tudo que aumente o risco de queda;<\/li>\n\n\n\n
- fa\u00e7a pausas conforme seu bem-estar e mantenha \u00e1gua por perto;<\/li>\n\n\n\n
- ap\u00f3s 16 semanas, n\u00e3o fique deitada de costas por muito tempo: prefira ficar de quatro ou treinar deitada de lado com mais frequ\u00eancia.<\/li>\n<\/ul>\n\n\n\n
Como escolher o tempo e preparar o local para os exerc\u00edcios<\/strong><\/h2>\n\n\n\n
O melhor hor\u00e1rio \u00e9 quando voc\u00ea tem mais energia. Para alguns, \u00e9 de manh\u00e3, para outros, \u00e0 tarde. Tente manter a regularidade: 10 a 20 minutos por dia frequentemente trazem mais benef\u00edcios do que treinos longos e espor\u00e1dicos.<\/p>\n\n\n\n
Prepare o espa\u00e7o: <\/p>\n\n\n\n
um tapete;<\/p>\n\n\n\n
uma cadeira est\u00e1vel ou uma parede para suporte; <\/p>\n\n\n\n
roupa confort\u00e1vel. <\/p>\n\n\n\n
Uma bola de pilates \u00e9 \u00fatil, mas n\u00e3o essencial: o conjunto b\u00e1sico pode ser feito sem ela.<\/p>\n\n\n\n
Antes de come\u00e7ar \u2013 uma r\u00e1pida verifica\u00e7\u00e3o: h\u00e1 dor? A parte inferior do abd\u00f4men est\u00e1 confort\u00e1vel? Respira bem? Como est\u00e1 a coluna? Esse \u201ccontrole inicial\u201d ajuda a manter a atividade segura e a reduzir o estresse.<\/p>\n\n\n\n
<\/figure>\n\n\n\nRotina di\u00e1ria: 5 exerc\u00edcios para a prepara\u00e7\u00e3o ao parto<\/strong><\/h2>\n\n\n\n
Abaixo est\u00e1 um exerc\u00edcio para gestantes que \u00e9 conveniente fazer como aquecimento. Movimente-se suavemente, sem dor. Entre as pr\u00e1ticas, descanse por 20\u201340 segundos. Se hoje estiver com pouca energia, reduza o tempo, mas mantenha a t\u00e9cnica cuidadosa.<\/p>\n\n\n\n
- \n
- Exerc\u00edcios respirat\u00f3rios “expira\u00e7\u00e3o longa” (controle da respira\u00e7\u00e3o)
Sente-se confortavelmente ou fique de p\u00e9. Coloque as m\u00e3os nas costelas. Inspire pelo nariz contando at\u00e9 3\u20134, expire pela boca contando at\u00e9 5\u20137, como se estivesse suavemente “apagar a vela”. Fa\u00e7a 6\u201310 ciclos.
Por que: a expira\u00e7\u00e3o prolongada ajuda a reduzir a tens\u00e3o, sustenta o relaxamento e treina uma habilidade que ser\u00e1 \u00fatil durante o parto.<\/li>\n\n\n\n - “Gato-vaca” na posi\u00e7\u00e3o de quatro apoios (al\u00edvio da coluna)
Coloque-se em quatro apoios: m\u00e3os sob os ombros, joelhos sob o quadril. Na inspira\u00e7\u00e3o, arquear suavemente, na expira\u00e7\u00e3o, arredondar a coluna. 8\u201312 repeti\u00e7\u00f5es.
Por que: este exerc\u00edcio alivia a coluna, reduz a tens\u00e3o na coluna e muitas vezes ajuda quando h\u00e1 dor na parte inferior das costas.<\/li>\n\n\n\n - Inclina\u00e7\u00e3o p\u00e9lvica na parede (manuten\u00e7\u00e3o da postura)
Fique de costas para a parede, com os p\u00e9s na largura dos quadris. Ao expirar, incline ligeiramente a p\u00e9lvis \u2013 como se estivesse aproximando a lombar da parede, inspire e volte \u00e0 posi\u00e7\u00e3o neutra. 10\u201312 repeti\u00e7\u00f5es.
Por que: isso ativa suavemente os m\u00fasculos do core, mant\u00e9m a postura e reduz a sobrecarga na lombar.<\/li>\n\n\n\n - Exerc\u00edcio de Kegel (m\u00fasculos do assoalho p\u00e9lvico)
Sente-se ou deite-se de lado. \u201cPuxe\u201d suavemente os m\u00fasculos do assoalho p\u00e9lvico por 2\u20133 segundos, depois relaxe completamente por 4\u20136 segundos. 8\u201312 repeti\u00e7\u00f5es.
Por que: na prepara\u00e7\u00e3o para o parto, \u00e9 importante saber tanto contrair quanto relaxar. Os exerc\u00edcios de Kegel ajudam a sentir os m\u00fasculos do assoalho p\u00e9lvico e a ter um melhor controle sobre eles.<\/li>\n\n\n\n - Alongamento suave de lado (t\u00f3rax e parte superior das costas)
Deite-se sobre o lado esquerdo, com os joelhos ligeiramente dobrados e um travesseiro sob a cabe\u00e7a. Estenda o bra\u00e7o direito para frente e, em seguida, lentamente “abra”: leve o bra\u00e7o para tr\u00e1s e siga-o com o olhar. Repita 6-8 vezes e em seguida, repita do outro lado, se estiver confort\u00e1vel.
Por qu\u00ea: esta pr\u00e1tica alivia a tens\u00e3o na parte superior da coluna, facilita a respira\u00e7\u00e3o e proporciona relaxamento sem a necessidade de ficar deitado por muito tempo.<\/li>\n<\/ol>\n\n\n\nAp\u00f3s a sequ\u00eancia, caminhe por 3-5 minutos. Uma caminhada tranquila apoia a circula\u00e7\u00e3o sangu\u00ednea e ajuda as pernas, especialmente se houver tend\u00eancia a incha\u00e7os.<\/p>\n\n\n\n
Como ajustar a carga por trimestre<\/strong><\/h2>\n\n\n\n
O corpo muda ao longo da gravidez, portanto, as sensa\u00e7\u00f5es durante as atividades tamb\u00e9m mudar\u00e3o. No primeiro trimestre, \u00e9 comum sentir mais cansa\u00e7o: nesses dias, reduza o tempo e concentre-se apenas na respira\u00e7\u00e3o e em movimentos suaves para a coluna.<\/p>\n\n\n\n
No segundo trimestre, costuma haver mais energia, mas a barriga cresce – \u00e9 importante proteger a regi\u00e3o lombar, manter a pelve em posi\u00e7\u00e3o neutra e n\u00e3o buscar amplitude. No terceiro trimestre (gin\u00e1stica 3\u00ba trimestre), normalmente, os exerc\u00edcios de relaxamento, pr\u00e1ticas respirat\u00f3rias, descarrego da coluna e alongamento suave sem flex\u00f5es profundas s\u00e3o mais bem recebidos. Em nosso aplicativo MomsLab, h\u00e1 uma grande lista de atividades organizadas por semanas dependendo do trimestre da gravidez.<\/p>\n\n\n\n
A orienta\u00e7\u00e3o geral \u00e9 simples: se o movimento causar dor, aumentar a tens\u00e3o na parte inferior do abd\u00f4men ou piorar o bem-estar, pare. Simplifique as atividades, reduza a amplitude ou substitua por uma op\u00e7\u00e3o de lado\/na posi\u00e7\u00e3o de quatro apoios.<\/p>\n\n\n\n
Mulher gr\u00e1vida caucasiana no terceiro trimestre fazendo exerc\u00edcio f\u00edsico em ambiente interno. Mulher em est\u00fadio de fitness iluminado com janelas grandes. Mulher loira vestindo camisa branca e leggings pretas.<\/figcaption><\/figure>\n\n\n\n Como entender se o exerc\u00edcio \u00e9 adequado para voc\u00ea<\/strong><\/h2>\n\n\n\n
O guia mais confi\u00e1vel n\u00e3o \u00e9 “como o exerc\u00edcio parece”, mas como voc\u00ea se sente durante e depois. Use marcadores simples. Durante a pr\u00e1tica, voc\u00ea respira de forma regular e pode dizer uma frase curta sem ficar sem f\u00f4lego, o rosto n\u00e3o “arde” e o corpo n\u00e3o quer parar de repente. Se voc\u00ea come\u00e7a a prender a respira\u00e7\u00e3o, acelerar por empolga\u00e7\u00e3o ou surgir tremores \u2013 \u00e9 um sinal para desacelerar o ritmo e simplificar o movimento.<\/p>\n\n\n\n
Depois da pr\u00e1tica, a rea\u00e7\u00e3o normal \u00e9 um calor agrad\u00e1vel e uma leve sensa\u00e7\u00e3o de cansa\u00e7o. Anormal \u00e9 sentir-se esgotado, ter dor de cabe\u00e7a, a sensa\u00e7\u00e3o de “como ap\u00f3s um exame”, piora do sono ou tens\u00e3o corporal not\u00e1vel. Uma boa pr\u00e1tica \u00e9 fazer uma verifica\u00e7\u00e3o r\u00e1pida ap\u00f3s 30\u201360 minutos: ficou mais f\u00e1cil caminhar, a caixa tor\u00e1cica se expandiu, a tens\u00e3o aliviou? Se piorar, significa que hoje foi demais ou muito r\u00e1pido.<\/p>\n\n\n\n
Para que os exerc\u00edcios para gestantes tenham um efeito constante, mantenha um mini-di\u00e1rio de 1 minuto: data, o que foi feito, como se sentiu em uma escala de 1 a 10 antes e depois, o que gostou, o que retirar na pr\u00f3xima vez. Com essas anota\u00e7\u00f5es, \u00e9 poss\u00edvel ver quais movimentos trazem al\u00edvio e quais sobrecarregam.<\/p>\n\n\n\n
E por \u00faltimo: aumente a intensidade apenas com um par\u00e2metro por vez. Por exemplo, se adicionar duas repeti\u00e7\u00f5es, n\u00e3o acrescente nesse mesmo dia a velocidade ou amplitude. O corpo gosta de gradualidade: \u00e9 melhor fazer menos e manter os recursos do que “alcan\u00e7ar o plano” e perder<\/p>\n\n\n\n
Tabela: objetivo \u2192 exerc\u00edcio \u2192 erros comuns<\/strong><\/h2>\n\n\n\n
Esta tabela ajuda a organizar um conjunto di\u00e1rio em um esquema compreens\u00edvel e a perceber rapidamente erros de t\u00e9cnica.<\/p>\n\n\n\n
Objetivo<\/td> Pr\u00e1tica<\/td> Tempo<\/td> Erros comuns<\/td> Como corrigir<\/td><\/tr> Reduzir o estresse<\/td> exerc\u00edcios respirat\u00f3rios (expira\u00e7\u00e3o longa)<\/td> 2\u20134 minutos<\/td> ombros levantados, expira\u00e7\u00e3o muito curta<\/td> abaixar os ombros, prolongar a expira\u00e7\u00e3o<\/td><\/tr> Descarregar a coluna<\/td> “gato-vaca” de quatro apoios<\/td> 1\u20132 minutos<\/td> movimento \u201catrav\u00e9s da dor\u201d<\/td> reduzir a amplitude, mover-se suavemente<\/td><\/tr> Manuten\u00e7\u00e3o da postura<\/td> inclina\u00e7\u00e3o p\u00e9lvica na parede<\/td> 1\u20132 minutos<\/td> reten\u00e7\u00e3o da respira\u00e7\u00e3o<\/td> respirar de forma uniforme, sem esfor\u00e7o<\/td><\/tr> Controle do assoalho p\u00e9lvico<\/td> treinamento de Kegel<\/td> 2\u20133 minutos<\/td> tens\u00e3o sem relaxamento<\/td> certifique-se de relaxar os m\u00fasculos<\/td><\/tr> Mobilidade da parte superior das costas<\/td> alongamento deitado de lado<\/td> 2\u20133 minutos<\/td> movimento r\u00e1pido com o bra\u00e7o, pressa<\/td> fa\u00e7a devagar, com a respira\u00e7\u00e3o<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Atividade adicional: caminhada, ioga, hidrogin\u00e1stica<\/strong><\/h2>\n\n\n\n
Um conjunto di\u00e1rio adequado para gr\u00e1vidas \u00e9 a base, mas manter a atividade pode ser feito de v\u00e1rias maneiras. Se o m\u00e9dico permitir, escolha o que for mais f\u00e1cil de incorporar no dia:<\/p>\n\n\n\n
- \n
- passeios e caminhadas em ritmo moderado;<\/li>\n\n\n\n
- ioga para gr\u00e1vidas com um instrutor que conhe\u00e7a as particularidades do trimestre;<\/li>\n\n\n\n
- hidrogin\u00e1stica: a \u00e1gua alivia a carga da coluna vertebral e das articula\u00e7\u00f5es.<\/li>\n<\/ul>\n\n\n\n
O principal princ\u00edpio \u00e9 a pr\u00e1tica regular e com carga moderada. Melhor um pouco menos, mas de forma est\u00e1vel e sem piorar o bem-estar.<\/p>\n\n\n\n
Perguntas frequentes<\/strong><\/h2>\n\n\n\n
Exerc\u00edcios para gestantes podem ser feitos todos os dias?<\/em><\/p>\n\n\n\n
Se o seu estado de sa\u00fade estiver est\u00e1vel e o m\u00e9dico n\u00e3o restringiu a atividade, exerc\u00edcios di\u00e1rios de 10 a 20 minutos geralmente s\u00e3o melhores do que treinos \u201clongos\u201d e raros. Preste aten\u00e7\u00e3o \u00e0s suas sensa\u00e7\u00f5es e reserve um pouco de energia.<\/p>\n\n\n\n
O que fazer se sentir dor na lombar ap\u00f3s os exerc\u00edcios?<\/em><\/p>\n\n\n\n
Reduza a amplitude, verifique a t\u00e9cnica nos exerc\u00edcios para gestantes para as costas e adicione mais movimentos na posi\u00e7\u00e3o de quatro ou de lado. Se a dor aumentar ou n\u00e3o desaparecer, \u00e9 melhor discutir isso com o m\u00e9dico.<\/p>\n\n\n\n
A gin\u00e1stica em casa \u00e9 adequada para gestantes no terceiro trimestre?<\/em><\/p>\n\n\n\n
Sim, se for uma atividade leve, sem sobrecarga e sem ficar deitado por muito tempo de costas. No terceiro trimestre, \u00e9 mais comum focar na respira\u00e7\u00e3o, al\u00edvio da coluna, movimentos suaves e relaxamento.<\/p>\n\n\n\n
\u00c9 necess\u00e1rio ter uma bola de pilates para o conjunto de exerc\u00edcios?<\/em><\/p>\n\n\n\n
A bola de pilates \u00e9 conveniente, mas n\u00e3o obrigat\u00f3ria. Comece com exerc\u00edcios sem equipamentos, e introduza a bola de pilates se ela realmente adicionar conforto \u00e0 coluna e ao quadril.<\/p>\n","protected":false},"excerpt":{"rendered":"
A prepara\u00e7\u00e3o para o parto n\u00e3o \u00e9 sobre recordes, mas sobre uma atividade f\u00edsica suave que ajuda a aliviar a coluna, respirar mais calmamente e…<\/p>\n","protected":false},"author":15,"featured_media":14190,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[860,845],"tags":[],"class_list":["post-14460","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gravidez-ptbr","category-yoga-ptbr"],"yoast_head":"\n
5 exerc\u00edcios para gr\u00e1vidas se prepararem para o parto<\/title>\n<meta name=\"description\" content=\"5 exerc\u00edcios seguros para gr\u00e1vidas: respira\u00e7\u00e3o, costas, assoalho p\u00e9lvico e prepara\u00e7\u00e3o suave para o parto em casa por trimestre.\" \/>\n<meta name=\"robots\" content=\"index, nofollow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/momslab.app\/blog\/ptbr\/exercicios-para-gestantes-antes-do-parto\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Prepara\u00e7\u00e3o para o parto: 5 exerc\u00edcios para gestantes todos os dias\" \/>\n<meta property=\"og:description\" content=\"5 exerc\u00edcios seguros para gr\u00e1vidas: respira\u00e7\u00e3o, costas, assoalho p\u00e9lvico e prepara\u00e7\u00e3o suave para o parto em casa por trimestre.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/momslab.app\/blog\/ptbr\/exercicios-para-gestantes-antes-do-parto\/\" \/>\n<meta property=\"og:site_name\" content=\"MomsLab\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/groups\/411203776330965\/\" \/>\n<meta property=\"article:published_time\" content=\"2026-02-26 13:52:49+00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-04-03 15:28:34+00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2026\/03\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"668\" \/>\n\t<meta property=\"og:image:height\" content=\"445\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Lina Moore\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u041d\u0430\u043f\u0438\u0441\u0430\u043d\u043e \u0430\u0432\u0442\u043e\u0440\u043e\u043c\" \/>\n\t<meta name=\"twitter:data1\" content=\"Lina Moore\" \/>\n\t<meta name=\"twitter:label2\" content=\"\u041f\u0440\u0438\u043c\u0435\u0440\u043d\u043e\u0435 \u0432\u0440\u0435\u043c\u044f \u0434\u043b\u044f \u0447\u0442\u0435\u043d\u0438\u044f\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 \u043c\u0438\u043d\u0443\u0442\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/momslab.app\/blog\/ptbr\/exercicios-para-gestantes-antes-do-parto\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/momslab.app\/blog\/ptbr\/exercicios-para-gestantes-antes-do-parto\/\"},\"author\":{\"name\":\"Lina Moore\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/554dcd615f88ea143cbfc32ccec67296\"},\"headline\":\"Prepara\u00e7\u00e3o para o parto: 5 exerc\u00edcios para gestantes todos os dias\",\"datePublished\":\"2026-02-26 13:52:49+00\",\"dateModified\":\"2026-04-03 15:28:34+00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/momslab.app\/blog\/ptbr\/exercicios-para-gestantes-antes-do-parto\/\"},\"wordCount\":1987,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/momslab.app\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/ptbr\/exercicios-para-gestantes-antes-do-parto\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2026\/03\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet-scaled.jpg\",\"articleSection\":[\"Gravidez\",\"Yoga\"],\"inLanguage\":\"ru-RU\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/momslab.app\/blog\/ptbr\/exercicios-para-gestantes-antes-do-parto\/\",\"url\":\"https:\/\/momslab.app\/blog\/ptbr\/exercicios-para-gestantes-antes-do-parto\/\",\"name\":\"5 exerc\u00edcios para gr\u00e1vidas se prepararem para o parto\",\"isPartOf\":{\"@id\":\"https:\/\/momslab.app\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/momslab.app\/blog\/ptbr\/exercicios-para-gestantes-antes-do-parto\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/ptbr\/exercicios-para-gestantes-antes-do-parto\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2026\/03\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet-scaled.jpg\",\"datePublished\":\"2026-02-26 13:52:49+00\",\"dateModified\":\"2026-04-03 15:28:34+00\",\"description\":\"5 exerc\u00edcios seguros para gr\u00e1vidas: respira\u00e7\u00e3o, costas, assoalho p\u00e9lvico e prepara\u00e7\u00e3o suave para o parto em casa por trimestre.\",\"inLanguage\":\"ru-RU\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/momslab.app\/blog\/ptbr\/exercicios-para-gestantes-antes-do-parto\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"ru-RU\",\"@id\":\"https:\/\/momslab.app\/blog\/ptbr\/exercicios-para-gestantes-antes-do-parto\/#primaryimage\",\"url\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2026\/03\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet-scaled.jpg\",\"contentUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2026\/03\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet-scaled.jpg\",\"width\":2560,\"height\":1707,\"caption\":\"Pretty woman in striped pants and black top stretching and listening to music in headphones. Pregnant girl in good mood doing yoga on purple carpet\"},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/momslab.app\/blog\/#website\",\"url\":\"https:\/\/momslab.app\/blog\/\",\"name\":\"MomsLab\",\"description\":\"MomsLab\",\"publisher\":{\"@id\":\"https:\/\/momslab.app\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/momslab.app\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"ru-RU\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/momslab.app\/blog\/#organization\",\"name\":\"MomsLab\",\"url\":\"https:\/\/momslab.app\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"ru-RU\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/multicolor.jpg\",\"contentUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/multicolor.jpg\",\"width\":1024,\"height\":1024,\"caption\":\"MomsLab\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/groups\/411203776330965\/\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/554dcd615f88ea143cbfc32ccec67296\",\"name\":\"Lina Moore\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"ru-RU\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/69aab8fcf2e3507340dee66d198061382b9c1181a14174fee02caa8416defd4c?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/69aab8fcf2e3507340dee66d198061382b9c1181a14174fee02caa8416defd4c?s=96&d=mm&r=g\",\"caption\":\"Lina Moore\"},\"description\":\"\u041b\u0438\u043d\u0430 \u041c\u0443\u0440 \u2014 \u0441\u043f\u0435\u0446\u0438\u0430\u043b\u0438\u0441\u0442 \u0432 \u043e\u0431\u043b\u0430\u0441\u0442\u0438 \u0436\u0435\u043d\u0441\u043a\u043e\u0433\u043e \u0437\u0434\u043e\u0440\u043e\u0432\u044c\u044f \u0438 \u0444\u0438\u0442\u043d\u0435\u0441\u0430, \u0441 \u0444\u043e\u043a\u0443\u0441\u043e\u043c \u043d\u0430 \u043f\u0440\u043e\u0444\u0438\u043b\u0430\u043a\u0442\u0438\u043a\u0443 \u0438 \u043e\u0441\u043e\u0437\u043d\u0430\u043d\u043d\u043e\u0435 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435. \u041e\u043d\u0430 \u0438\u0437\u0443\u0447\u0430\u043b\u0430 \u043d\u0430\u0443\u043a\u0438 \u043e \u0437\u0434\u043e\u0440\u043e\u0432\u044c\u0435 \u0432 \u0418\u043d\u0441\u0442\u0438\u0442\u0443\u0442\u0435 \u0447\u0435\u043b\u043e\u0432\u0435\u0447\u0435\u0441\u043a\u043e\u0439 \u043f\u0440\u043e\u0438\u0437\u0432\u043e\u0434\u0438\u0442\u0435\u043b\u044c\u043d\u043e\u0441\u0442\u0438 Northbridge, \u0430 \u0437\u0430\u0442\u0435\u043c \u043f\u0440\u043e\u0448\u043b\u0430 \u0443\u0433\u043b\u0443\u0431\u043b\u0451\u043d\u043d\u0443\u044e \u043f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u043a\u0443 \u043f\u043e \u0438\u043d\u0442\u0435\u0433\u0440\u0430\u0442\u0438\u0432\u043d\u043e\u043c\u0443 \u0444\u0438\u0442\u043d\u0435\u0441\u0443 \u0432 European Wellness Academy. \u041b\u0438\u043d\u0430 \u0441\u043e\u0442\u0440\u0443\u0434\u043d\u0438\u0447\u0430\u043b\u0430 \u0441 \u043c\u0435\u0436\u0434\u0443\u043d\u0430\u0440\u043e\u0434\u043d\u044b\u043c\u0438 wellness-\u043f\u043b\u0430\u0442\u0444\u043e\u0440\u043c\u0430\u043c\u0438, \u0441\u043e\u0437\u0434\u0430\u0432\u0430\u044f \u043e\u0431\u0440\u0430\u0437\u043e\u0432\u0430\u0442\u0435\u043b\u044c\u043d\u044b\u0435 \u043c\u0430\u0442\u0435\u0440\u0438\u0430\u043b\u044b \u043e \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0438, \u0433\u043e\u0440\u043c\u043e\u043d\u0430\u043b\u044c\u043d\u043e\u043c \u0431\u0430\u043b\u0430\u043d\u0441\u0435 \u0438 \u0443\u0441\u0442\u043e\u0439\u0447\u0438\u0432\u044b\u0445 \u043f\u0440\u0438\u0432\u044b\u0447\u043a\u0430\u0445. \u0412 \u0441\u0432\u043e\u0435\u0439 \u0440\u0430\u0431\u043e\u0442\u0435 \u043e\u043d\u0430 \u0441\u043e\u0447\u0435\u0442\u0430\u0435\u0442 \u043d\u0430\u0443\u0447\u043d\u044b\u0439 \u043f\u043e\u0434\u0445\u043e\u0434 \u0438 \u043f\u0440\u0430\u043a\u0442\u0438\u0447\u043d\u043e\u0441\u0442\u044c, \u043f\u043e\u043c\u043e\u0433\u0430\u044f \u0436\u0435\u043d\u0449\u0438\u043d\u0430\u043c \u043b\u0443\u0447\u0448\u0435 \u043f\u043e\u043d\u0438\u043c\u0430\u0442\u044c \u0438 \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u0442\u044c \u0441\u0432\u043e\u0451 \u0442\u0435\u043b\u043e.\",\"url\":\"https:\/\/momslab.app\/blog\/author\/linamoore\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"5 exerc\u00edcios para gr\u00e1vidas se prepararem para o parto","description":"5 exerc\u00edcios seguros para gr\u00e1vidas: respira\u00e7\u00e3o, costas, assoalho p\u00e9lvico e prepara\u00e7\u00e3o suave para o parto em casa por trimestre.","robots":{"index":"index","follow":"nofollow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/momslab.app\/blog\/ptbr\/exercicios-para-gestantes-antes-do-parto\/","og_locale":"ru_RU","og_type":"article","og_title":"Prepara\u00e7\u00e3o para o parto: 5 exerc\u00edcios para gestantes todos os dias","og_description":"5 exerc\u00edcios seguros para gr\u00e1vidas: respira\u00e7\u00e3o, costas, assoalho p\u00e9lvico e prepara\u00e7\u00e3o suave para o parto em casa por trimestre.","og_url":"https:\/\/momslab.app\/blog\/ptbr\/exercicios-para-gestantes-antes-do-parto\/","og_site_name":"MomsLab","article_publisher":"https:\/\/www.facebook.com\/groups\/411203776330965\/","article_published_time":"2026-02-26 13:52:49+00","article_modified_time":"2026-04-03 15:28:34+00","og_image":[{"url":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2026\/03\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet.jpg","width":668,"height":445,"type":"image\/jpeg"}],"author":"Lina Moore","twitter_card":"summary_large_image","twitter_misc":{"\u041d\u0430\u043f\u0438\u0441\u0430\u043d\u043e \u0430\u0432\u0442\u043e\u0440\u043e\u043c":"Lina Moore","\u041f\u0440\u0438\u043c\u0435\u0440\u043d\u043e\u0435 \u0432\u0440\u0435\u043c\u044f \u0434\u043b\u044f \u0447\u0442\u0435\u043d\u0438\u044f":"10 \u043c\u0438\u043d\u0443\u0442"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/momslab.app\/blog\/ptbr\/exercicios-para-gestantes-antes-do-parto\/#article","isPartOf":{"@id":"https:\/\/momslab.app\/blog\/ptbr\/exercicios-para-gestantes-antes-do-parto\/"},"author":{"name":"Lina Moore","@id":"https:\/\/momslab.app\/blog\/#\/schema\/person\/554dcd615f88ea143cbfc32ccec67296"},"headline":"Prepara\u00e7\u00e3o para o parto: 5 exerc\u00edcios para gestantes todos os dias","datePublished":"2026-02-26 13:52:49+00","dateModified":"2026-04-03 15:28:34+00","mainEntityOfPage":{"@id":"https:\/\/momslab.app\/blog\/ptbr\/exercicios-para-gestantes-antes-do-parto\/"},"wordCount":1987,"commentCount":0,"publisher":{"@id":"https:\/\/momslab.app\/blog\/#organization"},"image":{"@id":"https:\/\/momslab.app\/blog\/ptbr\/exercicios-para-gestantes-antes-do-parto\/#primaryimage"},"thumbnailUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2026\/03\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet-scaled.jpg","articleSection":["Gravidez","Yoga"],"inLanguage":"ru-RU"},{"@type":"WebPage","@id":"https:\/\/momslab.app\/blog\/ptbr\/exercicios-para-gestantes-antes-do-parto\/","url":"https:\/\/momslab.app\/blog\/ptbr\/exercicios-para-gestantes-antes-do-parto\/","name":"5 exerc\u00edcios para gr\u00e1vidas se prepararem para o parto","isPartOf":{"@id":"https:\/\/momslab.app\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/momslab.app\/blog\/ptbr\/exercicios-para-gestantes-antes-do-parto\/#primaryimage"},"image":{"@id":"https:\/\/momslab.app\/blog\/ptbr\/exercicios-para-gestantes-antes-do-parto\/#primaryimage"},"thumbnailUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2026\/03\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet-scaled.jpg","datePublished":"2026-02-26 13:52:49+00","dateModified":"2026-04-03 15:28:34+00","description":"5 exerc\u00edcios seguros para gr\u00e1vidas: respira\u00e7\u00e3o, costas, assoalho p\u00e9lvico e prepara\u00e7\u00e3o suave para o parto em casa por trimestre.","inLanguage":"ru-RU","potentialAction":[{"@type":"ReadAction","target":["https:\/\/momslab.app\/blog\/ptbr\/exercicios-para-gestantes-antes-do-parto\/"]}]},{"@type":"ImageObject","inLanguage":"ru-RU","@id":"https:\/\/momslab.app\/blog\/ptbr\/exercicios-para-gestantes-antes-do-parto\/#primaryimage","url":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2026\/03\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet-scaled.jpg","contentUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2026\/03\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet-scaled.jpg","width":2560,"height":1707,"caption":"Pretty woman in striped pants and black top stretching and listening to music in headphones. Pregnant girl in good mood doing yoga on purple carpet"},{"@type":"WebSite","@id":"https:\/\/momslab.app\/blog\/#website","url":"https:\/\/momslab.app\/blog\/","name":"MomsLab","description":"MomsLab","publisher":{"@id":"https:\/\/momslab.app\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/momslab.app\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"ru-RU"},{"@type":"Organization","@id":"https:\/\/momslab.app\/blog\/#organization","name":"MomsLab","url":"https:\/\/momslab.app\/blog\/","logo":{"@type":"ImageObject","inLanguage":"ru-RU","@id":"https:\/\/momslab.app\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/multicolor.jpg","contentUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/multicolor.jpg","width":1024,"height":1024,"caption":"MomsLab"},"image":{"@id":"https:\/\/momslab.app\/blog\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/groups\/411203776330965\/"]},{"@type":"Person","@id":"https:\/\/momslab.app\/blog\/#\/schema\/person\/554dcd615f88ea143cbfc32ccec67296","name":"Lina Moore","image":{"@type":"ImageObject","inLanguage":"ru-RU","@id":"https:\/\/momslab.app\/blog\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/69aab8fcf2e3507340dee66d198061382b9c1181a14174fee02caa8416defd4c?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/69aab8fcf2e3507340dee66d198061382b9c1181a14174fee02caa8416defd4c?s=96&d=mm&r=g","caption":"Lina Moore"},"description":"\u041b\u0438\u043d\u0430 \u041c\u0443\u0440 \u2014 \u0441\u043f\u0435\u0446\u0438\u0430\u043b\u0438\u0441\u0442 \u0432 \u043e\u0431\u043b\u0430\u0441\u0442\u0438 \u0436\u0435\u043d\u0441\u043a\u043e\u0433\u043e \u0437\u0434\u043e\u0440\u043e\u0432\u044c\u044f \u0438 \u0444\u0438\u0442\u043d\u0435\u0441\u0430, \u0441 \u0444\u043e\u043a\u0443\u0441\u043e\u043c \u043d\u0430 \u043f\u0440\u043e\u0444\u0438\u043b\u0430\u043a\u0442\u0438\u043a\u0443 \u0438 \u043e\u0441\u043e\u0437\u043d\u0430\u043d\u043d\u043e\u0435 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435. \u041e\u043d\u0430 \u0438\u0437\u0443\u0447\u0430\u043b\u0430 \u043d\u0430\u0443\u043a\u0438 \u043e \u0437\u0434\u043e\u0440\u043e\u0432\u044c\u0435 \u0432 \u0418\u043d\u0441\u0442\u0438\u0442\u0443\u0442\u0435 \u0447\u0435\u043b\u043e\u0432\u0435\u0447\u0435\u0441\u043a\u043e\u0439 \u043f\u0440\u043e\u0438\u0437\u0432\u043e\u0434\u0438\u0442\u0435\u043b\u044c\u043d\u043e\u0441\u0442\u0438 Northbridge, \u0430 \u0437\u0430\u0442\u0435\u043c \u043f\u0440\u043e\u0448\u043b\u0430 \u0443\u0433\u043b\u0443\u0431\u043b\u0451\u043d\u043d\u0443\u044e \u043f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u043a\u0443 \u043f\u043e \u0438\u043d\u0442\u0435\u0433\u0440\u0430\u0442\u0438\u0432\u043d\u043e\u043c\u0443 \u0444\u0438\u0442\u043d\u0435\u0441\u0443 \u0432 European Wellness Academy. \u041b\u0438\u043d\u0430 \u0441\u043e\u0442\u0440\u0443\u0434\u043d\u0438\u0447\u0430\u043b\u0430 \u0441 \u043c\u0435\u0436\u0434\u0443\u043d\u0430\u0440\u043e\u0434\u043d\u044b\u043c\u0438 wellness-\u043f\u043b\u0430\u0442\u0444\u043e\u0440\u043c\u0430\u043c\u0438, \u0441\u043e\u0437\u0434\u0430\u0432\u0430\u044f \u043e\u0431\u0440\u0430\u0437\u043e\u0432\u0430\u0442\u0435\u043b\u044c\u043d\u044b\u0435 \u043c\u0430\u0442\u0435\u0440\u0438\u0430\u043b\u044b \u043e \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0438, \u0433\u043e\u0440\u043c\u043e\u043d\u0430\u043b\u044c\u043d\u043e\u043c \u0431\u0430\u043b\u0430\u043d\u0441\u0435 \u0438 \u0443\u0441\u0442\u043e\u0439\u0447\u0438\u0432\u044b\u0445 \u043f\u0440\u0438\u0432\u044b\u0447\u043a\u0430\u0445. \u0412 \u0441\u0432\u043e\u0435\u0439 \u0440\u0430\u0431\u043e\u0442\u0435 \u043e\u043d\u0430 \u0441\u043e\u0447\u0435\u0442\u0430\u0435\u0442 \u043d\u0430\u0443\u0447\u043d\u044b\u0439 \u043f\u043e\u0434\u0445\u043e\u0434 \u0438 \u043f\u0440\u0430\u043a\u0442\u0438\u0447\u043d\u043e\u0441\u0442\u044c, \u043f\u043e\u043c\u043e\u0433\u0430\u044f \u0436\u0435\u043d\u0449\u0438\u043d\u0430\u043c \u043b\u0443\u0447\u0448\u0435 \u043f\u043e\u043d\u0438\u043c\u0430\u0442\u044c \u0438 \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u0442\u044c \u0441\u0432\u043e\u0451 \u0442\u0435\u043b\u043e.","url":"https:\/\/momslab.app\/blog\/author\/linamoore\/"}]}},"_links":{"self":[{"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts\/14460","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/users\/15"}],"replies":[{"embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/comments?post=14460"}],"version-history":[{"count":1,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts\/14460\/revisions"}],"predecessor-version":[{"id":14461,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts\/14460\/revisions\/14461"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/media\/14190"}],"wp:attachment":[{"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/media?parent=14460"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/categories?post=14460"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/tags?post=14460"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
- Exerc\u00edcios respirat\u00f3rios “expira\u00e7\u00e3o longa” (controle da respira\u00e7\u00e3o)