Can pregnant women do squats? Understand if it is safe

 Can pregnant women do squats? Understand if it is safe

Lena Fisher

It's no news that keeping moving during pregnancy is good for mom and baby. Physical exercises can, among other benefits, reduce pain and discomfort, improve blood circulation, control weight gain and help you sleep. But, a frequent doubt among pregnant women is which activities and modalities can be practiced during this period. So, can a pregnant womando squats?

Can pregnant women do squats: Truth or myth?

"With supervision, exercise is extremely beneficial in preparing the body for labor, delivery and postpartum," says Amanda DeGrace, a personal trainer specializing in prenatal and postnatal wellness. To get an idea, the American College of Obstetricians and Gynecologists (ACOG) recommends that pregnant women get 150 minutes of aerobic activity per week.

However, not all exercises are safe during the nine months of pregnancy, so it is common to have doubts about the safety of certain exercises - such as squats. But, the good news is that, as a rule, pregnant women can do squats most of the time.

Are Squats Safe?

According to the expert, squats are safe for most pregnant women, "The movement can help strengthen the pelvic floor muscles, for example," she explains. It also improves hip mobility and blood circulation throughout the body, which helps prepare the pregnant woman for labor.

All can pregnant women do squats?

There are contraindications, so it is recommended to discuss workouts with your obstetrician. Generally, exercise not indicated for those suffering from:

  • Placenta previa
  • Short cervix
  • Cervical insufficiency
  • Previous knee, hip, or back injuries
  • Pregnancies at risk

Is squatting safe in all trimesters?

The short answer is yes. Although some pregnant women may find it more difficult to do the movement at the end of the third trimester. Because during this period, the center of gravity has changed. Thus, additional stress on the joints of the spine is required.

This way, it's not a bad idea to have company in your workout, just in case you lose your balance or need help for some reason. Finally, to help maintain balance during the last few trimesters, you can adopt a slightly wider stance or use a chair or table for additional support.

Read also: Iron during pregnancy: Importance and why consume it

Lena Fisher

Lena Fisher is a wellness enthusiast, certified nutritionist, and author of the popular health and well-being blog. With over a decade of experience in the field of nutrition and health coaching, Lena has dedicated her career to helping people achieve their optimal health and live their best life possible. Her passion for wellness has led her to explore various approaches to achieving overall health, including diet, exercise, and mindfulness practices. Lena's blog is a culmination of her years of research, experience, and personal journey towards finding balance and well-being. Her mission is to inspire and empower others to make positive changes in their lives and embrace a healthy lifestyle. When she's not writing or coaching clients, you can find Lena practicing yoga, hiking the trails, or experimenting with new healthy recipes in the kitchen.