Are you pregnant and looking at safe exercises that will help you stay healthy and fit during pregnancy and also help you enjoy a smooth labor? Have you tried squats earlier and want to know if it is safe to practice squats during pregnancy? Do you want to know of some specific squatting exercises that you can safely do without causing any hurt to your unborn baby?
While you are pregnant, once you have your doctor’s approval, it is safe to continue with some forms of exercise. It will help you stay in shape and will also help prepare your body for labor and childbirth.
As your pregnancy progresses, your baby bump will start growing big. During this time, you may start face certain health issues as well as have fitness concerns. Squatting will help you stay fit overall and alleviate your discomforts.
As your pregnancy advances, the center of gravity of your body will shift, making your body’s sense of balance go for a toss. Doing a squatting exercise on a regular basis can help your center of gravity stay in place and will also help to realign your body.
When you squat instead of sitting all the time, it will also help to reduce the pressure you may feel on your pelvic floor. It will be especially helpful during your third trimester when the pressure on your pelvic floor will be at its peak.
Squatting is also one of the most natural positions for giving birth. If you decide to squat while you are giving birth, it will help to widen your birth canal. It will also help to provide more oxygen to your baby and will relax your perineal muscles. All these factors will help to reduce any chances of tears that you may otherwise suffer while pushing your baby during a vaginal birth.
If you choose to squat while giving birth, the gravitational pull will make it easier for your baby to travel through the birth canal and come out finally. It will also give your baby more space than any other birthing position to travel through, making it less stressful for both you and your baby.
Here are a few squatting exercises that you can safely try out while you are pregnant. Even though they are safe exercises, you should check with your doctor first before trying them. Once you have the go-ahead from your doctor, start practicing the following:
Open out your palms and press your knees with both your hands, keep them a little apart so that your tummy gets enough space, and you are comfortable. Just bend very slightly towards the front, and make sure you can maintain your balance comfortably. Take a deep breath.
Now, relax your tailbone. Make sure you do not overarch your lower back. If you can do this step properly, it will help the muscles in your lower back to relax. When you gain extra pounds during pregnancy, you may often find yourself overarching your lower back, which can cause a lot of pain and discomfort. Practicing this particular step will help prevent or reduce the pain and discomfort in your lower back area.
Once you feel more comfortable with the exercise, you can make it a little more intense by increasing its duration. You can increase your holding time to about 15 seconds and gradually until you can do it for about 60 seconds without feeling uncomfortable.
Try and do one or two sets of about eight to ten repetitions each in the beginning. Gradually, you can practice increasing your holding time until you can do it for about 60 seconds without feeling any discomfort.
As the name suggests, the super simple squatting exercise during pregnancy is one that you can try doing on those days when you feel extra tired. You can do this squat exercise easily without straining yourself.
The first and foremost thing to remember before you do any exercise while you are pregnant is to take your doctor’s advice and approval. After assessing your health condition during pregnancy, your doctor will tell you whether or not it is safe for you to exercise. She will also advise you the time till when you can practice them safely.
During the first trimester, as long as you feel comfortable, you can increase the intensity of your exercise. You can do this by increasing the number of repetitions. You can also increase the intensity of the exercise by using a little weight during the regimen.
As you enter your second trimester, tone down the intensity of your workout. You might also need to stop doing a few exercises completely, as they could be difficult to perform now or may hurt the little one in your womb.
Sometimes, you may need to use props to do certain squatting exercises. If you have not used the props earlier, make sure you ask your partner or a friend to help you adjust to the same the first few times. Ask for help so that you can balance yourself properly and learn to use them appropriately. It will prevent a nasty fall or the risk of injury. After practicing a few times with the help of a support, you can slowly start doing it by yourself.
Always stay hydrated before you set out to do any exercise. Make sure you drink water and fresh juices throughout the day. You can keep a bottle of water handy so that you can take small sips from it in between your sets. It is a simple way to keep dehydration and cramps at bay.
The shoes that you wear while you are exercising have a major role to play in keeping you safe. Make sure they have a firm anti-skid sole to prevent any fall. Your shoes should fit you properly and not pinch or hurt your toes. If you are wearing shoes that have shoelaces, make sure you tie them properly before you begin exercising.