How Doing Squatting Exercises Benefits During Pregnancy

By Subodh / August 13, 2015

Squatting while pregnant might not sound so good and very attractive. However, squatting, in fact, is one of the best prenatal exercises that is known to have a wide array of benefits for the mom-to-be. Squatting stretches, strengthens, and tones. It is one of the simple and easy to do exercises for which you do not have to reserve any special time. And, of course, there is no need to own any special equipment too. Practicing squats, the right way, helps in keeping yourself fit and fab while pregnant, simultaneously preparing your body for an easy labor.

Read on further to know more about how to practice squats and the do’s and don’ts of practicing squats while pregnant.

Squatting Exercises During Pregnancy

The Squatting Technique For Pregnant Women

Squatting is a simple prenatal exercise that you could do daily, irrespective of the time and location. Stand straight with legs separated at a hip distance. Bend the knees, tucking your hip slightly backward without exerting pressure on your growing belly. Squat and bend down as far as you are comfortable while keeping the knees stacked over the ankles. Slowly straighten the legs and come back to standing position. You can rest your palms on either side of your tummy or just lift it to the chest level horizontal to the floor. Try to deepen your squat with time till you come close to the floor.

How Frequently Should You Squat?

Well, it depends! Add squatting to your prenatal exercise routine gradually. It is advisable not to overexert or exhaust your muscles. Start including squats during the initial stages of your pregnancy when you still have your balance. Five squats a day is a good place to begin. However, check with your doctor, about the counts, especially if you have some complications or you are obese.

Why Should You Practice Squatting While Pregnant?

As the belly grows with pregnancy, your body will start experiencing the discomforts also. And, according to studies, regular squatting could help in offering relief from many such issues. Here are some of the benefits of squatting for pregnant women:

1. Help In Strengthening The Pelvic Floor

The higher the number of squats you perform, the stronger the pelvic floor muscles will be. Regular squatting will also help in preparing the pelvic floor for a smoother labor.

2. Eases The Pain Experienced In The Lower Back And Pelvis

Squats strengthen the muscles of your buttocks, thus stabilizing the pelvis by improving the support to the sacroiliac joint. This, in turn, helps in alleviating the pain experienced in the pelvis and lower back. Squatting also helps in preventing the pain triggered by loosening of ligaments, triggered by progesterone and relaxin during pregnancy.

3. Prevents The Butts From Sagging

The larger your baby is, the more the chances of the butts sagging is. The inclusion of squatting will not just strengthen the butts; it also tones the butts, thereby giving it a better look.

4. Help In The Preparation Of Labor

The inclusion of squats helps in preparing the body for labor as well as birthing. It gives you various positions that could try to manage the contractions during the various stages of labor. Squatting also helps in the descending of the baby’s head into the pelvis once labor begins.

5. Keeps You Stronger During Various Birthing Positions

Squats strengthen the muscles of the thighs and calf. This practice, thus, renders a higher level of endurance in the birthing positions. It hastens the birthing process by helping the opening of the pelvis in a wider manner, allowing the baby to descend quicker with respect to gravity.

When Should You Not Squat?

Do not squat:

  1. If the baby’s position is not optimal after 30 weeks
  2. If you experience any pain while squatting
  3. If you have any medical condition such as Vasa Previa or you have had multiple preterm labor that were stopped using medication
  4. If you have previous history of abortion

Squatting is beneficial, but do check with your doctor to avoid undesirable complications.

Learn squat exercises for pregnant women, check out the video below: