Search “Can I do squats while pregnant” online, and you'll find hundreds of articles informing women of the benefits of squatting throughout pregnancy, BUT not all squats are created equal. Let’s talk about deep squats and parallel squats.
Can you do squats while pregnant?
Deep squats while pregnant
Deep squats provide an excellent way to stretch and align the pelvis during pregnancy. If needed, you can modify the position by sitting on a yoga block or placing rolled towels under your heels for added support, especially as your due date approaches.
Here are four benefits of deep squats during pregnancy:
Deep squats open your hips and pelvis
Deep squats help you locate and relax your pelvic floor muscles
Deep squats can relieve lower back pain.
Deep squats create a feeling of being “grounded”, encourage deep breathing, and relaxation
2. Parallel squats while pregnant
Incorporating parallel squat exercises during pregnancy is essential as well! Practicing proper squat form will help you strengthen your muscles and improve your stability, enabling you to perform daily activities more effectively.
Is it ok to do squats while pregnant ?
Here are four benefits of parallel squats during pregnancy:
Squats help to strengthen your legs and maintain mobility in your hips.
Squats strengthen your glutes, which can help to stabilize the pelvis and reduce your chance of experiencing excruciating low back pain.
Squats help to maintain balance and coordination as your center of gravity shifts with your growing belly.
Squats and lunges during pregnancy are low-impact exercises that will elevate your heart rate and keep your cardiovascular system strong.
Strength training and prenatal squats for every trimester
Squats during pregnancy first trimester
Use squats while pregnant to focus on your form, maintain lower body strength, and endurance.
Start by standing with your feet hip width apart, knees in alignment with your toes. Think about rooting into the ground through your heels. Inhale as you bend through the knees, as if lowering yourself down into a chair.
Once your thighs are parallel to the floor, exhale and stand back up. You can also engage your pelvic floor right before standing back up, especially if you already experience pelvic floor heaviness or dysfunction.
Learn more about first trimester exercises
Squats during pregnancy second trimester
Be sure to maintain the squat form that you developed previously and lengthen your spine to prevent the extra weight from pulling your torso and your shoulders forward.
Squats during pregnancy third trimester
In this final stage of pregnancy you’re about to experience the greatest weight gain.
Squats while pregnant continue to be appropriate to the end of pregnancy unless you are at risk for preterm labor. They are awesome for showing your bum muscles some love!
Focus on balance, breathing coordination, hip mobility, and endurance.
Squats while pregnant can leave you a little off balance so have a wall or a chair close by to steady yourself. You’ll notice that you won’t need to work as hard to get to the same intensity workout as in the previous trimesters, and you may need to turn your feet out and take a wider stance to accommodate your belly.
Learn more pregnancy tips and third trimester exercise
There are so many benefits of an active pregnancy!
Let’s focus on optimal exercises to provide you with the greatest chance to ease through a healthy and enjoyable pregnancy, regain your pre-baby body and strength quickly. Recovery starts during pregnancy!
Many women rediscover themselves during pregnancy, learning how to move and breathe with their growing belly.
Keeping active is crucial to:
feeling happier
feeling less anxious
feeling more in tune with your changing body
helping you control excess weight gain
increasing your energy levels
maintaining balance and coordination
preventing drastic changes to your posture
relieving aches and pain
increasing the likelihood of a quick labor and delivery
preparing for a quick recovery!
Enjoy your pregnancy ✨
Start your Pregnancy Workout Routine & Wellness Plan today!