Many women feel apprehensive about exercising while they are pregnant, however, keeping fit is essential to a healthy and happy pregnancy. Squat exercises can help strengthen and condition your muscles and prepare your body for your delivery. Here are some things you should know about squat exercises before you integrate them into your workout regime.
As your pregnancy progresses, you may find it difficult to perform a traditional squat. You can incorporate an exercise ball into your workout to give you the support you need. Just place the ball between your back and a wall. The ball should sit between your shoulder blades and your lower back. On an inhale, bend your knees and lower your body. The ball should roll down the wall with you. Exhale and return to your original position. Make sure you keep your chest up and your abdominal muscles tight. For extra support, try placing your hands on your hips. Go down as far as you feel comfortable.
Squats not only strengthen your legs, but they also strengthen the muscles of the pelvic floor and can help make labor easier. Squats can increase flexibility in your lower body. They also increase your heart and lung capacity.
Squatting During Labor
Squatting during delivery can speed up labor and reduce the risk of injuries. Squatting between contractions opens up the pelvis and encourages the baby to descend. While you are squatting, you are working with gravity to induce your baby to come into the world. There is less of a chance that you will tear your perineum while in the squatting position.