Sit & Squatting Exercises for Pregnant Ladies

If you're planning on exercising during your pregnancy, which is highly recommended, be sure to include squats in your workout routine. Squatting during child birth used to be the norm but now most women deliver their babies while lying on their backs. Squatting exercises during pregnancy can help alleviate some of those pesky pregnancy issues and prepare your body for childbirth, even if you intend to deliver the baby while lying down.

  1. Benefits of Squatting Exercises

    • The most obvious benefit of squatting exercises during pregnancy is the improvement in muscular strength and endurance you will gain in your hips and thighs. This will also give you the stamina you need to carry around that growing belly. Squatting during pregnancy will also help improve flexibility in your hips and pelvis, preparing them for expansion during childbirth.

      Regular squats may also help stretch and tone the muscles in your lower back, helping alleviate back pain. Perhaps most important, squatting will help strengthen and tone the pelvic floor muscles. A strong pelvic floor will help you during labor and delivery, help minimize any accidental urine leaks and help minimize your risk of uterine prolapse.

    Types of Squatting Exercises

    • There are several types of squatting exercises that you can work into your prenatal fitness routine. The basic air squat uses your body weight for resistance and is an appropriate choice for beginners. It may also be used as a warm-up exercise. For increased improvements, add light weights or resistance bands to further challenge your muscles.

      Chair squats are also effective if you're not quite sure how to do a squat. Simply lower yourself into a sturdy chair until your butt touches the seat and then return to standing. Sumo, or plie, squats, which are a variation on the traditional squat, put more emphasis on the inner thighs and pelvic floor muscles.

      To perform a sumo squat, stand with your legs wider than shoulder-width with your toes pointing out. Bend your hips and knees to lower into a squat until your thighs are parallel with the floor. Hold this position for a count of five and then press through your heels to return to the starting position.

      Wall sits are an isometric exercise in which you hold the squat position for at least 30 seconds while resting your back against a wall. Add a pelvic tilt to this exercise to further strengthen your pelvic floor muscles.

    Sample Prenatal Squat Workout

    • Warm up for five to 10 minutes by doing some light-intensity activity such as walking. This will help gradually increase your heart rate, prepare your muscles for exercise and prevent any unnecessary stress on your baby.

      In one set, do eight to 12 repetitions of dynamic squat exercises such as air squats, sumo squats or chair squats. Do a total of two to three sets. For the wall sit, perform one rep per set.

      Cool down after your workout for five to 10 minutes. Do some light-intensity activity such as walking and flexibility exercises that target the worked muscles. Hold each stretch for at least 30 seconds.

    Considerations

    • Before beginning a new exercise program, have a talk with your OB/GYN or midwife to ensure you and your baby are healthy enough for exercise. As your belly grows, you may need to use a body bar or other sturdy object for balance and stability during your squat workout.

      During each squat exercise, don't go so low that your thighs are not parallel to the floor at the end of the movement. If your knees go past 90 degrees, you could injure your joints, which are already less stable due to pregnancy hormones.

      If using additional weight for your squats, avoid using weights so heavy that you must hold your breath to lift it. The change in intra-abdominal pressure could decrease your baby's oxygen supply.

      Wear loose, comfortable clothing during your workout and drink plenty of water. Avoid exercising in hot, humid environments.