Squat training during pregnancy, pregnant mothers need to pay attention to what?

Pregnant mothers often worry when exercising because they do not know what exercises they should do to be good for both mothers and babies. If you are wondering then try squat. Squat training during pregnancy not only strengthens the circulatory system, increases the force of the heart muscle, increases muscle force in the lower body, but also helps you remove excess fat.

Adding squats to your daily exercises will help you and your baby to have many benefits, especially during labor. So how to practice squat safe and effective? Let's find out.

Squat training during pregnancy is safe?

Squat is one of the most suitable exercises for pregnant women because it helps you to reduce unpleasant feelings during pregnancy and feel better.

You can safely do squats throughout your pregnancy. However, you should still consult your doctor before starting any exercise to ensure the safety of both mother and baby. You also need to practice well and not let yourself get too tired.

Benefits of squat training during pregnancy

The benefits of squatting during pregnancy you and your baby have:

Toned glute muscles, maintain physique for mother.

Reduces lower back pain that is common during pregnancy . Squat will help the lower back muscles stretch and you will experience less pain.

Prevent constipation in late pregnancy. Squats will help the digestive system work well and reduce bloating.

Helps you to have a better posture of birth, from which it is easy to overcome uterine contractions during labor . This exercise helps to widen the uterus and relax the pelvic muscles to make it easier for the baby to be born.

Squat exercises in the third trimester of pregnancy will help strengthen the leg muscles for a more favorable labor.

Helps relieve pressure on the pelvic floor muscles, strengthening these muscles in preparation for delivery.

Squatting during pregnancy will help maintain the center of your body so that you can walk steadily and have a slimmer figure.

As your baby gets bigger and bigger, you will feel a lot of discomfort, but squatting during pregnancy can help you alleviate these discomforts and maintain a good body shape.

Do squats during pregnancy you can do

Here are some pregnancy squats you can try.

1. Simple Squat

This is one of the easiest squats to perform during pregnancy without the use of a tool. Simple squats will prevent and relieve pain or discomfort in the lower back during pregnancy.

How to practice

Stand with feet shoulder width apart. Feet slightly out for balance.

Bring your hands out in front of you and put your hands together. Slowly lower yourself into a squatting position.

Open your hands and place them on your knees to keep your stomach free. Gently lean forward, maintaining body balance.

Hold the position until you feel comfortable.

2. Squat sumo

The purpose of this exercise is the muscles in the thighs and glutes, widening the pelvis.

How to practice

Stand up straight with your feet shoulder-width apart, toes facing outward, and knees straight with toes.

Lower as far as you can to make a squat. Keep your knees out.

Raise your buttocks to return to starting position.

Repeat this movement 10 - 15 times.

3. Squat with dumbbells

This exercise strengthens your legs and glutes, and keeps you in shape.

How to practice

Stand up straight, feet shoulder-width apart

Hold the dumbbell in both hands and move it forward for balance.

Slowly lower your body as far as possible to create a squat, keeping your back straight and knees in line with your toes or backing back.

Raise your glutes to return to starting position.

Repeat this movement 10 - 15 times.

4. Squat with barbell

This exercise helps you maintain the muscle axis of the body and increase your endurance.

How to practice

Tuck the bar on your shoulder with your elbows out and out.

Pillows arch forward, hips arch back.

Lower yourself slowly until you cannot lower further.

Return to the starting position and repeat.

5. Squat with box

This exercise helps to strengthen your glutes, thighs, hips and waist muscles.

How to practice

Place a fixed box on the floor. Put one foot on top of the box.

Stretch knees and hips to step onto the box. Then, put the other leg on the box.

Step down with the second foot and return to the starting position after the first step down.

Repeat with the other leg.

6. Deep squat with pelvic floor muscle contraction

The pelvic floor muscles help support the uterus, bladder, and other organs. As the fetus gets older, the upper muscles become weaker. You need to keep these muscles moving to facilitate childbirth.

How to practice

Stand facing the wall, posing for a sumo squat.

Lower your body as deeply as possible, but don't overdo it.

Bring your hands out in front or hold onto the wall for balance.

While you are in this position, contract your pelvic floor muscles as if you were holding urine.

Hold this position for 10 seconds then return to the starting position.

Repeat above 5 times.

7. Squat leaning wall with ball practice

This exercise helps to strengthen the body's core muscles.

How to practice

Stand up straight, back against the wall.

Keep the exercise ball between the wall and lower back.

Legs shoulder-width apart.

Hold your hands out in front of you for balance.

Lower your body as deeply as possible.

If you find your knees are under too much pressure, spread your legs wider while maintaining a 90 ° angle with the pillow.

Return to the original position.

Repeat 10 - 15 times.

8. Squat with chair

This exercise is beneficial for those who do not like regular squat exercises.

How to practice

Stand up straight, feet shoulder width apart.

Gently sit on a chair for 1-2 seconds.

Slowly return to the starting position using the glutes.

Once you get used to this exercise, you can increase your sitting time by 15 seconds to 60 seconds.

Repeat 10 - 15 times.

Notes when you squat

Here are some notes for you to ensure it is safe to squat during pregnancy:

During the first trimester of pregnancy, you can increase the intensity of the exercise or increase the number of repetitions as you like.

During the second trimester, reduce squat intensity as your abdomen may be bigger. You should also stop hard lessons.

Ask for help if you want to maintain balance.

Drink plenty of water to keep your body hydrated, put a water bottle by your side and drink between workouts.

Wear comfortable clothes, you should choose clothes that are breathable and don't hold sweat during exercise.

Wear a bra made specifically for pregnant mothers to better support your breasts when exercising. Don't wear steel-rimmed bras, as they can be uncomfortable while exercising.

Choose training shoes that fit your feet, have anti-slip functions, and remember to tie your shoes carefully to ensure safety when exercising.

Choose a very flat place when you practice to avoid falling.

Do not squat right after a meal. You should wait an hour or so after a meal.

Avoid overtraining. If you feel tired, stop or slow down.

Doing squat right from the start of pregnancy can make it easier for you to go into labor. You should warm-up with simple and gentle exercises and slowly increase the intensity and time of the exercise to ensure safety for mother and baby. You should only practice when you feel comfortable and stop immediately if there is an abnormality. Before practicing, you should consult your doctor for appropriate advice.