Is it safe to do squats in pregnancy?

Is it safe to do squats in pregnancy? | XpertsReviews.com

Doing squats during pregnancy can help relieve back pain and facilitate an easier delivery. Check out some safe ways to do it.

Although pregnancy is a beautiful time for a woman, there are many pains associated with this phase that can make this time intimidating. Whether it’s back pain, leg cramps, or fear of prolonged labor, many aspects of pregnancy can become overwhelming. As you try to relax during this time, a few exercise tips can help make this time much easier for you. One of these tips is to do squats during pregnancy. Not only does it add to your flexibility and resolve back pain, but it can also widen your pelvic region, making room for the baby. It can also make work easier. However, your safety is a priority, so be sure to consult your doctor first.

Can you do squats during pregnancy?

Squats can be useful for pregnant women, but only if performed correctly and under supervision. ā€œSpecifically, women can use these movements, especially during pregnancy, as squats have multiple benefits,ā€ says Dr. Vishnu Priya, obstetrician and gynecologist. Doing squats during pregnancy has many benefits and is considered one of the most effective exercise programs during this period. During pregnancy, more support is needed in the lower body. This is why doing squats during pregnancy is a good idea to reduce pregnancy-related discomfort and exhaustion. Squats during pregnancy can also help you during labor as well as your postpartum period. Here’s a more detailed explanation of how these help:

Squats performed during pregnancy can make labor easier. Image courtesy: Adobe Stock

Benefits of squats during pregnancy

Doing squats during pregnancy can be very helpful. Here are some of the benefits they offer:

1. Strengthens the pelvic floor muscles

Doing squats during pregnancy can improve the pelvic floor, which helps the child’s growth and prepares the mother for childbirth. A study published in the journal Acta Obstetricia et Gynocologica Scandinavicastates that training the pelvic floor muscles throughout pregnancy constitutes a basic therapy in the prevention of complications in women. Among other things, preventing urinary incontinence is also one of the benefits of doing squats during pregnancy.

2. Improves posture and relieves back pain

When a woman is pregnant, the lower ribs can be put under heavy strain. This can lead to back pain. A study, published in the Open Journal of Obstetrics and Gynecologyindicates that the prevalence of low back pain during pregnancy reaches 60%. However, doing squats during pregnancy can help strengthen the core with back exercises, thereby alleviating pain.

3. Improves mobility and flexibility

When you do squats during pregnancy, these help to widen and open the hip area, which increases the flexibility of the body. A study published in the journal Evolution, medicine and public healthindicates that doing squats during pregnancy significantly improves flexion of the sacroiliac joint (the joint that connects the pelvis and lower spine) and enlarges the pelvic outlet. This helps to facilitate the passage of the infant through the birth canal. This, in turn, helps the body make room for the baby.

4. Encourages optimal fetal positioning

In some cases, doing squats during pregnancy can also help babies adjust into positions required for delivery. It also prepares you for work. ā€œThis often allows the woman to practice the labor position, which gives her a feeling of comfort and calm during active labor,ā€ says Dr. Priya.

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5. Increases strength and endurance

Squats work a considerable amount of muscles in the lower body, including the quadriceps, glutes, and hamstrings. Doing squats during pregnancy is helpful as these lower body parts have to carry extra weight during pregnancy and also during the pushing period during childbirth.

How to do squats during pregnancy

Here are 4 safe ways to do squats during pregnancy:

1. Basic Bodyweight Squat

  • Stand with your feet about shoulder-width apart and let your toes turn slightly outward.
  • Make sure your shoulders are relaxed, your back is straight, and your chest is lifted.
  • Activate your abdominal muscles then gradually lower yourself as if you were sitting on a chair, bending your knees.
  • Lower yourself until your thighs are parallel to the floor or until you feel comfortable going.
  • Hold this position for a few seconds then slowly get up.
  • Do this about 10 to 12 times for 2 to 3 sets.

2. Wall squat (for extra support)

  • Position your back to the wall and stand one foot away from the wall.
  • Slide slowly, touching the wall with your back, and keep your knees at a 90-degree angle as if you were sitting.
  • Hold this position for 10 to 20 seconds and come back up in the same way.
    Repeat 8 to 10 times.

3. Using a chair while squatting (beginner level)

  • Feet shoulder-width apart, facing a chair in a standing position.
  • Bend your knees and lower your torso until it hovers over the chair as you attempt to sit.
  • Try holding the second step position for a few seconds before getting back up. Repeat 10 to 12 times.

4. Wide-legged squat (sumo)

  • Stand facing a chair with your feet shoulder-width apart.
  • Bend your knees the same way you would if you are preparing to sit in a chair, but do not sit down.
  • Hold this position for a few seconds, then stand.
  • Repeat 10 to 12 times.

What to remember when doing squats during pregnancy?

Doing squats during pregnancy is generally safe if your doctor allows it. They are especially helpful during the second and third trimesters, as your body prepares for childbirth. Here are some ways to keep yourself safe when doing squats during pregnancy.

  • First, consult a doctor: First of all, it is wise to consult a doctor regarding exercises if you are facing a high-risk pregnancy.
  • Maintain your posture: Do squats with a focus on correct body posture, as this could cause extra strain on your knees or lower back.
  • For stability, use a wall, chair or partner: Use your partner’s body or other equipment for this support when your belly protrudes considerably.
  • Be careful: Don’t move too quickly. Squats will take time and dedication, so if you must do them, do it slowly at a controlled pace.
  • Remember that your body will guide you: Don’t force yourself to do squats if it hurts, your body temperature rises, or you feel dizzy.
  • Guiding actions: In a seated position, do the opposite, exhale. And then inhale as you go up.
  • Duration and frequency: Aim for 2 to 3 sets of 10 to 12 squats, 3 to 4 times per week, depending on your fitness level. Adjust the frequency if necessary and always prioritize rest.
  • Equipment: No equipment is necessary, but yoga mats, chairs or walls can provide additional support.
A pregnant woman doing squats
Although doing squats during pregnancy is encouraged, be sure to be careful. Image courtesy: Adobe Stock

Who Should Not Do Squats During Pregnancy?

You should not do squats during pregnancy if:

  • You have a high-risk pregnancy: Conditions such as placenta previa, cervical insufficiency or risk of premature labor make squats dangerous.
  • You feel pain or discomfort: Any pain in the pelvis, back or knees is a sign that you need to stop.
  • Your doctor advises you against it: Always follow personalized medical advice.

Note: Doing squats during pregnancy is a great way to stay active during this time, but safety is paramount. It is important to consult your doctor or a prenatal fitness expert before starting.

Related FAQs

Do squats make childbirth easier?

Yes, squats can be helpful when it comes to an easy birth. It widens the pelvic opening and gives gravity the opportunity to facilitate the process.

How many squats per day can you do during pregnancy?

Although you should only do the exercises your body allows during this time, 15 to 20 squats can be safely done when you are pregnant. But be sure to consult your doctor first.

#safe #squats #pregnancy

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