Pregnancy Squats: Advantages, Suggestions, and Security Considerations
Pregnancy is a time of many changes, and it's essential to maintain a healthy lifestyle, including exercise. However, certain contraindications should be considered before starting or resuming an exercise program. These include physical injury, acute illness or serious chronic diseases, persistent or recurrent abdominal or pelvic pain, and abnormal or heavy vaginal bleeding [1].
For pregnant women who are cleared by their healthcare provider to exercise, squats can be an effective and beneficial addition to their workout routine. Here are some safe squats for pregnant women:
Basic Pregnancy Squat
Stand with feet shoulder-width apart, keep your back straight and chest up. Lower your body as far as comfortable while keeping heels grounded, then rise back up. This exercise helps increase hip, ankle, and groin flexibility, strengthens the core, and improves blood circulation to the legs and pelvis [1][2].
Yoga Squat (Malasana)
Stand with feet wider than hip-width and toes turned out slightly. Squat down deeply to the floor and bring hands together in front of the body. Use elbows to gently press knees apart, opening the hips. This modified deep squat improves pelvic floor strength and hip opening [5].
Squatting with Support
During later pregnancy stages, hold onto a stable object like a chair, wall, or birthing ball to maintain balance while squatting, especially near labor. Support helps prevent falls and allows safe squatting [2].
Safety Tips
- Maintain good form: Keep chest up, back straight to avoid lower back strain [1].
- Keep heels grounded: Do not lift heels off the floor to maintain balance and proper alignment [1][2].
- Adjust depth: Squat only as low as comfortable, especially in the second and third trimesters [1].
- Use support if needed: Hold onto a stable item for balance, particularly in the third trimester or if balance is compromised [2].
- Avoid heavy weights and explosive movements: Pregnancy is not the time for weighted or power squats; opt for bodyweight or very light resistance if approved by your doctor [4].
- Monitor body signals: Stop immediately if experiencing pain, dizziness, vaginal bleeding, shortness of breath, or contractions [4].
- Warm up and breathe steadily: Rock side to side to loosen hips, and avoid breath-holding during exercises [2][4].
- Frequency: Start with 2-3 sets of 10-12 reps weekly, reducing intensity as pregnancy progresses, especially in the third trimester [1].
- Medical clearance: Always consult your healthcare provider before beginning or continuing squats or any exercise during pregnancy [4].
It's important to note that squats should not be added to your workout routine during pregnancy if you've never done them before. Always start with proper form and support, and consult your doctor before making any changes to your exercise routine.
[1] American Pregnancy Association. (2021). Exercise During Pregnancy. Retrieved from https://americanpregnancy.org/healthy-pregnancy/prenatal-care/exercise-during-pregnancy/
[2] Mayo Clinic. (2021). Exercise and Physical Activity During Pregnancy. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/exercise-during-pregnancy/art-20047674
[3] The Bump. (2021). Squats During Pregnancy: Are They Safe? Retrieved from https://www.thebump.com/a/squats-during-pregnancy
[4] What to Expect. (2021). Pregnancy Workout: Exercise Tips for Moms-to-be. Retrieved from https://www.whattoexpect.com/pregnancy/exercise/
[5] Yoga Journal. (2021). Malasana: The Squat Pose. Retrieved from https://www.yogajournal.com/poses/malasana
- Incorporating squats into a workout routine during pregnancy can be beneficial for health-and-wellness, providing increased flexibility, strengthening the core, and improving blood circulation, but it's important to receive medical clearance first.
- For women in their second or third trimester, performing squats with support, like holding onto a chair or a birthing ball, can help maintain balance and ensure safety during the exercise.
- Pregnant women who are cleared by their healthcare provider to exercise and are familiar with squats can find variations such as the basic pregnancy squat and yoga squat (Malasana) beneficial for womens-health, increasing flexibility and pelvic floor strength.
