Can I squat during pregnancy?

Now we all know how popular squats are in this fitness world. Im sure if you speak to any trainer or exercise instructor they will tell you to 'squat squat squat......' but the question is 'Can I squat during and throughout my pregnancy?'

Here are 5 reasons why you should continue or begin to squat during your pregnancy:

Prepare you for labour

Squatting is one of the most natural positions for giving birth. This position can help you cope with contractions in early or late labour. Squats can also help your baby move deeper down into the pelvis, which is what we want during the late stage of pregnancy.  

Prevents lower back and pelvic pain

Strengthening your glutes maximus muscles helps decrease lower back and pelvic pain. By strengthening your glutes you help stabilise and support your pelvis by supporting your sacroiliac joint which loosens due to pregnancy hormone (relaxin and progesterone which effects the whole body). 

Stronger birth position

Squats will help keep your glutes and legs strong throughout your pregnancy. Not only will this help the body adapt to the extra weight that is gained but this will also help with your birthing positions during labour. Labour requires a lot of physical strength and control so keeping your lower body strong and active is very beneficial. 

Increase pelvic floor strength

Depending on how often you squat (with correct technique) your squats will help strengthen your pelvic floor muscles even more than your kegel exercises. Quality over quantity! 

A great derriere

Obviously you want a fabulous perky bottom, who doesn't? 

 If you are a fitness fanatic/love to squat you may just need to hold out until post pregnancy. This sometimes happens, pregnancy is very unpredictable. You may have had an amazing previous pregnancy or you may be the fittest woman out their but yet this pregnancy you may just be limited in what you can do.

There are always alternatives in exercise so please do not feel disheartened if you find you cannot continue to squat, you can always return/begin to squat after pregnancy. Baby comes first. 

Here are 3 reasons why you may not be able to squat during your pregnancy:

Medical reasons

Some of us won't be able to squat or even exercise during pregnancy. If you are someone that could have early labour, squatting maybe one of the exercises you will need to AVOID. Please listen to your doctor/midwife! There are always alternatives. 

Pain

Never continue if you are feeling abnormal pain. Of course you will feel uncomfortable and exercises will be challenging but no abnormal pain should occur at all. Please seek for professional advise or do not risk it at all. 

When baby is not in optimal birth position after 30 weeks gestation

Squats help your baby descend deeper down into the pelvis so if your baby is feet or bottom down after 30 weeks we don't want to encourage them to go further down. Wait until baby is head down then resume back to your squats.

How often should I squat?

If you have read that statement "Squat 300 times a day and you are going to give birth quicker" Ina MayGaskin.  You may just be questioning whether this is what you should be doing?

I can tell you squatting 300 times a day is a crazy. Not only will you loose the benefits from squats but you will most likely cause yourself an injury which is something you definitely do not want to do especially during pregnancy. 
I would recommend 12-15 repetitions in one set, 2-4 rounds depending on you and where you are in your pregnancy. I would suggest having squats in your exercise routine 2-3 days a week. 
Do remember you are maintaining your fitness or decreasing, this is not the time to set for any personal bests, Save them for your post-pregnancy body as you will feel you can conquer the world once you have been through labour!
You will also notice the later you get on into your pregnancy the more you will actually squat. By this I mean squatting in your day-to-day tasks which you should be doing anyway.(I.e lifting)

All the best for you during your pregnancy, Us women really are incredible......

I hope you have enjoyed the read.... Please do check out my other blogs if you have missed them.. Keep following me: kimmy_fitness on my social media for safe and effective pregnancy and post pregnancy workouts. Make sure you sign up to my mymummyfitness post pregnancy exercise program I have had amazing results from mothers. 

10 Reasons Why You Should Exercise During Pregnancy

Exercising during pregnancy is very beneficial for yourself and for your baby 'If mummy feels good baby feels good too'. Of course this does not mean you have to run marathons or throw gigantic weights around, you can choose to maintain your current fitness routine or take it down a notch but I wouldn't suggest aiming for any personal bests or participating in extreme sports. 


As some of you may know i am 37 weeks pregnant! Woohayyy...  My second baby boy is on the way.Luckily I have been able to keep active during my pregnancies which is good for me as I am very passionate about exercise. And of course I need to keep up with my 2 and half year old son(an athlete already).
If you are new to exercise then I would recommend prenatal Pilates/Yoga classes and swimming. 




Exercising during pregnancy is completely your choice. You have to expect yourself to be very unpredictable and to allow your body to take the lead. Sometimes your brain will want to do more but your body just can not, please listen to your body (I am forever telling myself this). Focus on yourself and your growing baby, try not to compare yourself to others' as every ladies' pregnancy is different. 

However, if you have been doing regular exercising before pregnancy then definitely continue, just listen to your body and make the changes when you need too, 'mumma' knows best'.

10 reasons why you should exercise during your pregnancy

• Happy Hormones- pregnancy is like riding an emotional rollacoaster for 9 months. Sometimes you will feel on top of the world and sometimes you will have some pregnancy blues. This is very normal, yes it is wonderful that you are pregnant but sometimes you may suffer with anxiety/depression. You are flooded with so many new hormones your body is rapidly changing you have to expect yourself to feel a little low now and again. This is where exercising can hugely help as serotonin is released which will naturally increase your mood. You don't have to go crazy to release this hormone, so get moving! However, please seeker further advice if you do feel constantly low. 

• Helps prevent extra weight gain- Some struggle with the body changes that can occur during pregnancy so keeping active throughout will help you maintain a healthy pregnancy weight gain. Click here to workout how much weight you will gain during pregnancy

• Helps maintains fitness levels- If you loved your fitness before being pregnant you will be keen to stay on top of it during. Of course you will have to amend the way you train but you can still push yourself and walk away feeling fabulous. 

• Reduce stress- Exercise can be very therapeutic for some individuals. Therefore some may feel it is very important for them to carry on with exercise during pregnancy to help manage their stress.

• Prepares your body for labour- Childbirth requires stamina, strength and plenty of determination. Exercise demands the exact same. This is where you can help prepare yourself for childbirth so you are familiar with the determination and are able to use your strength and control that you have been using in your exercises. Labour massively requires control and stamina, some may feel completely out of control during childbirth especially in your first pregnancy so it is very useful staying connected with your body. (I describe childbirth similar to a HIIT session hehe)

• Reduces constipation- Constipation is very common during pregnancy so say hello' to very slow bowel movement. Throughout most of our pregnancy our intestines are squashed which means our digestive system goes at a snail pace. So move more to get things moving, and eat less but more regularly to feel more comfortable.

• Improves sleep- Getting a full nights sleep becomes impossible. Your mind is constantly thinking/worrying, legs are cramping, you just cannot get comfortable and the amount of times you will need to pass urine is uncountable... Exercising can help relax the mind and body aswel as stimulate blood circulation which will reduce leg cramping and calf pain- so you do have hope with being able to sleep better.

• Reduces pregnancy discomfort- It is no secret that our growing baby puts extra pressure on our joints and back therefore keeping active will reduce discomforts. Stretching can help with your back pains as well as pregnancy pilates/yoga. Cardio/walking can help increase blood circulation, leg cramps and vicarious veins. Swimming/water aerobics can be very soothing due to the water being able to support your bump. (I must say I love being in water with this pregnancy). Exercising can also safely get the baby to shift around abit if they are causing discomfort in a certain position.

• Me time- Exercising during your pregnancy will allow you to get some time to yourself which is very important. Whether it is a pregnancy class or your own gym session, either one is great.

• Quicker post labour recovery- Your body is more likely to 'bounce back' quicker if you were able to workout throughout your pregnancy. This is due to your body being fitter and most likely to have gained excessive unnecessary weight. 

Have a Happy,Healthy Pregnancy!