Pregnant women often find it difficult to look for ways on how to stay relaxed and comfortable. It is very important to keep your body fit and healthy during the entire pregnancy to ensure you and your child’s well being. Being well prepared for labor is essential if you want to experience a smooth delivery. Squatting exercises are one of the oldest activities recommended for pregnant women. It is a very popular activity because it doesn’t take much effort and preparation. You will only be needing a sturdy table or chair. The various squatting positions have been proven safe during any stage of pregnancy. Although squatting is a great way to stay fit, it’s important to keep in mind that each pregnancy is connected with different risks. Therefore, it is recommended to consult with a doctor first before performing any squatting exercises.
If it’s your first time trying out squatting exercises, you should always begin slow. It is best to start with the basic squatting position called the partial squat before trying the full squat. If you’re still unaccustomed to squatting, you can perform the partial squat by using a heavy and sturdy chair.
All you have to do is stand behind it with both of your hands placed on the back of the chair. Make sure that your abdominal muscles are kept tight throughout this position. Your shoulders should also be relaxed. The next step is to lower your tailbone slowly towards the floor. This is the same movement you make when you’re about to sit on a chair.
Then, at the midway section between your standing height and the floor, hold your position for ten counts. Afterwards, begin to slowly rise to your original position. You should lift your bottom and push the rest of your body into the starting position. This is the partial squat which should be done in two sets for ten counts each.
The ultimate squat workout for pregnancy is the full squatting position. Once you find it easy to perform the partial squat position, you can make on to the full squatting position. Instead of holding your position for ten counts, you can increase it by doing fifteen counts.
Then, after it has become easy for you, you can continue adding more counts as you progress. The maximum time you should hold the squatting position is sixty seconds. After you have successfully performed a minute of partial squats, you are now ready to try a full squat. It is essentially performing a similar position with the only difference being lowering down your tailbone more significantly towards the floor.
It’s important to take your time and not rush into completing the sixty second count to avoid any problems. It’s important to always wear squat shoes whenever you’re performing these exercises. It will help ensure that your feet will remain comfortable throughout the whole activity. It will also avoid experiencing strained feet which is very common when doing squats.
FREQUENCY OF PERFORMING SQUATS
It is essential to consult your doctor before performing any squatting positions. This is to ensure that you are physically able to handle the activity. Once you get your doctor’s approval, you can perform the squatting exercises daily. A great way to practice your squats is by incorporating it into your day to day activities and routines. You can do this by reaching down to pick up things which have accidentally fallen on the floor.
Reaching for items located on higher shelves is another great way of aiding your squatting exercises. Similarly, you can also try reaching down for items located on lower shelves in your pantry or living room area. When you practice your squatting position more frequently, it will help your body get used to it which will make it easier for you the next time you exercise. Most importantly, it will help make your labor go more smoothly since you will already be accustomed with the required position.
Kelly is the founder of RegularityFitness, where she and associates blog about the best fitness exercises, weight loss methods, diet, muscle building. That will help you get a good shape and healthy. You can also connect with Kelly on Twitter: https://twitter.com/kellyregularit1