How to Squat During Pregnancy

Squats during pregnancy can be a great tool for several reasons, but not limited to those listed here.
Three main reasons:
1. The squat brings the awareness to the pelvic floor both in relaxation and activation. The pelvic floor awareness can be helpful in labor as it is important for a woman to learn how to relax the pelvic floor to allow the baby to pass through. It is also important to know how to engage and strengthen the pelvic floor to help with support, stability, sexual function, and sphincter control.
2. Helps strengthen the posterior chain as the belly gains weight anteriorly. As the belly grows the weight pulls a woman forward and into postures that may cause low back pain. With squats, the posterior chain (back of the body), will be strengthen to help balance the increased load on the front of the body.
3. Strength during labor. The squat exercise will help strengthen a woman’s body for the various positions she may be in during labor.
Squats can also help maintain mobility in the pelvis and hips through pregnancy. Towards the end of pregnancy, it is thought that the squat movement can help get baby to engage and stir things up for labor to begin.
To perform, wide stance and squat to 90 degrees (down to parallel). Make sure not to maintain control throughout the movement. It is common for people to bounce at the bottom/ bottoming out as this can be too much for the lax ligaments of a pregnant woman. Slowly lower to 90 degrees and maintain engagement.
Medical Disclaimer
Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider.