Pregnancy is a stage in which the mother goes through many changes both physically and mentally. Exercising is a good way to make sure your body is ready for birth. Exercise and pregnancy undoubtedly have a positive relationship.
Birth preparation exercises especially during pregnancy squats need good abdominal, back and upper thigh muscle tone during pregnancy and delivery squatting (squat) provides maximum benefit. However, it is important to do squatting correctly.
- Amazing Benefits of Squat Squat During Pregnancy
- Types of Squat Exercise During Pregnancy
- Tips for Safe Squatting During Pregnancy
- Precautions To Take While Squatting or Doing Other Exercises During Pregnancy
- When Should Not Squat During Pregnancy?
The Amazing Benefits of Squat Squat During Pregnancy
Exercise and squatting in general, especially during and at the end of pregnancy during childbirth has many potential benefits. Squat is a traditional form of exercise recommended by midwives to pregnant women. Here are some common benefits:
1. Healthy body weight
If the weight gain during pregnancy is above a certain level, it may be unhealthy. Too much fat accumulation that causes weight gain is not a good idea. Comparative studies have proven that those who were active before and continued to exercise during pregnancy gained healthier weight than those who quit after conceiving.
2. Cardiovascular fitness
Cardiovascular fitness, endurance, and muscle strength can be maintained and improved during pregnancy through exercise and squatting. During pregnancy, many maternal adaptations occur in all systems of the body, especially the cardiovascular system. Blood volume increases, heart rate increases and cardiac output increases. It’s not a good idea to be still during this time.
During pregnancy, you will gain a little extra weight all over your body. All the weight will be carried by your legs and the back muscles will work for extra hours to endure it. Squatting during pregnancy helps you maintain the correct posture and prevents excessive stress on the knee ligaments without negatively affecting you and your baby.
4. Improved posture
Low back pain can really hurt during pregnancy and the solution is to squat. Improving posture and body mechanics reduces the frequency and severity of pain that is quite common during pregnancy. The most common types of back pain during pregnancy – back pain and pelvic pain, both take care of when you squat.
5. Treatment and prevention of complications caused by pregnancy
In women predisposed to gestational diabetes, exercise has shown to prevent or control this by improving glucose tolerance, insulin sensitivity, and also reducing episodes of hypoglycemia by improving glycogen stores in the liver and muscles. But already gestational diabetes women may need advice and exercise under guidance.
Hypertension caused by pregnancy is another complication of pregnancy that can be dangerous. Few studies have reported the protective effect of leisure exercise during pregnancy against hypertensive disorders caused by pregnancy.
There is always a risk of miscarriage in early pregnancy. There is also a risk of fetal malformation in the first days of pregnancy. Therefore, these precautions regarding exercise in the first trimester are necessary.
6. Getting rid of minor ailments
Squatting helps reduce minor ailments that are very common during pregnancy such as constipation, poor bladder control, varicose veins, insomnia, heartburn, and leg cramps. Some women also reported that 3-5 minutes of exercise eased their morning sickness symptoms.
7. Easy Birth
There is evidence that women who are active during the 9 months of pregnancy and do squatting begin labor earlier in term, have a shorter labor time, reduce complications during labor, and deliver babies with higher APGAR scores. (The APGAR scoring is done by the pediatrician to estimate the health of the newborn baby. The higher the score, the healthier the baby).
Also recently, a lot of emphasis has been given to squatting during pregnancy and giving birth in the same position. In fact, various hospitals are now designing the study room table in a way that will allow childbirth to give birth in a crouching position and encourage crouching while pregnant to induce labor.
8. Psychological benefits
No matter how beautiful it is, it is known that pregnancy, childbirth and the postpartum period affect the mother psychologically. Exercising during pregnancy has positive effects on the mother’s mental health, leading to reduced depression and improved self-esteem and body confidence. You can take a look at our forum topic, those with postpartum depression.
Types of Squat Exercise During Pregnancy
Here is a brief overview of how to squat during pregnancy. Learn about the various squatting positions during pregnancy and how you can apply them:
1. Sumo Squat
- Stand upright with a straight spine.
- Keep your feet slightly wider than shoulder width apart. Turn your legs slightly, with your toes facing out.
- Extend your arms in front of you with or without dumbbells or keep your hands on your hips.
- Now gently bend your knees, keeping your back completely straight.
- Go down until you are comfortable and at the same time feel the tension of the thigh and hip muscles.
- Do not go down enough to stretch your knees.
2. Simple Squat
- Stand with your feet shoulder-width apart
- Turn your feet outward to stabilize yourself
- Leave your hands loose at the sides
- Take a deep breath and slowly start bending your knees and coming down as you exhale
- Make sure there is enough space between your legs for your stomach to sit comfortably.
- Support yourself by placing your palms on your knees as you descend.
- Bend forward slightly to avoid losing balance
- Stretch your back and keep it in position, it will help the muscles in your back to relax.
- Do not lift your heels while doing this.
5. Chair Squat
- Lean a sturdy chair against a wall so that it does not slide back.
- Stand in front of the chair
- Keep your feet shoulder-width apart, with your toes facing out
- Keep your hand extended for better balancing
- Now slowly lower your hips (the muscle in the hip) towards the chair, as if you were sitting on a chair.
- Do this very slowly, not with gravity, but with your gluteal and thigh muscles.
- Breathe deeply and slowly
- Sit on the chair with your hips slightly touching the chair. Your thigh muscles are still working
- Now get up slowly with the same muscle group that started the movement
- Do not take the knee support
6. Deep squat grip with contraction of the pelvic muscles
- Stand in a wide sumo squat position facing a wall
- Squat down as comfortably as you can
- Keep your arms taut. If necessary, you can place your palms against the wall for balance but do not lean against the wall
- While in the squatting position, hold it there and muscle your pelvic muscles (as if you were trying to hold on to urine)
- If possible, you can stay low and stretch and relax the pelvic muscles several times. This will also retract and release the abdomen.
- Now rise slowly
- You can also get support from the back of a chair to do this.
Wall Squat (Half)
- You can do it with a smooth and slippery wall or pilates ball for wall squat exercise.
- Keep your feet shoulder-width apart from the wall
- You can hold the ball between the wall and your back or lean it directly against the wall for easy gliding.
- Now slowly bend your knees forward, sit back and start sliding down
- You can take a deep breath and exhale slowly
- Squat as low as you are comfortable with minimal pressure on your knees
- Outstretched arms will provide balance. You can also keep them on your knees.
- Now slowly slide up while leaning against the wall or ball.
Tips for Safe Squatting During Pregnancy
There are some contraindications to squatting during pregnancy that you should be aware of. Before you start crouching on your own consulting your doctor is the best idea.
If you are wondering how to squat during pregnancy, it’s better to ask first if it’s safe.
There is enough information on the internet to help you, but there may be risks unless your doctor gives your consent and explains the benefits to you. In particular, a during the squat exercise, posture involving repeated bending and straightening of the upper body can become a major risk factor for a back condition associated with low back pain, miscarriage or even premature birth.
If you encounter any of the following, exercise is not recommended:
- Cardiovascular, systemic and respiratory diseases
- Uncontrolled hypertension, diabetes or thyroid disease
- Torn membranes or preterm labor
- 1. persistent bleeding after the trimester
- Insufficient cervix
- Severe pregnancy-induced hypertension
- Multiple pregnancy (triplets etc.)
- Poor fetal growth
Is It Safe to Exercise While Pregnant?
Yes. Exercising while pregnant is safe, but by applying terms and conditions – the right type of exercise done in the right amount at the right time. If you wish, in our previous article 9 Exercises You Should Avoid While Pregnant you can browse.
Precautions To Take While Squatting or Other Exercises During Pregnancy
Various professional organizations and well-known researchers in this field have published guidelines for exercise throughout pregnancy. Here are some tips on how to squat safely during pregnancy, as published by Hammer et al in the journal perinatal training.
- Get medical clearance before participating. (doctor’s approval)
- Exercise prescription should be personal.
- Regular light to moderate exercise routines are preferred over intermittent activities.
- If you have been inactive before, you can reduce exercise intensity and duration. progressive.
- A maximum heart rate limit of up to 155 b / min is recommended, although intensity levels higher than this may be prescribed individually.
- Walking, cycling, swimming, low-impact aerobics and stretching are recommended activities.
- 4. after month Do not exercise in a supine position. Do not stand still for a long time.
- Stop exercising when you are tired and don’t reach the point of fatigue deliberately. Get plenty of rest.
- Do not do exercises that may cause loss of balance.
- Eat an additional 150-300 calories a day and drink plenty of fluids before, during and after exercise. Highlight complex carbohydrates that will replace muscle glycogen stores.
- The weather is hot, do not exercise when damp or hot. Wear clothing that is cool and allows for ventilation.
- 3. in the trimester jerky movements should be reduced first and then avoided.
- Avoid high altitude activities and scuba diving.
- Participation in competitive sports is acceptable during the first 16 weeks of pregnancy if the risk is accepted, but contact sports should be avoided later.
- Lifting of light to medium weights is encouraged to develop or maintain strength, but the valsalva maneuver should be avoided.
Know the warning signs about stopping exercise and consult the prenatal health advisor.
When Shouldn’t Squat During Pregnancy?
There are a few situations where squatting is not recommended during your pregnancy. For example, if the baby is not in the optimal position, that is, the lower part of the baby first manifests itself in the breech position, which pushes him deeper into the pelvis. Before continuing to squat, you can bring your baby into the most suitable position.
Other examples include pain while squatting. If you feel some sort of discomfort while squatting, it’s best to have your technique analyzed or choose another technique.
Therefore, crouching is recommended during pregnancy for those who want to provide a smoother and easier birth. However, measures need to be taken to confirm whether your body and you are ready for it.