Some pregnant women may be worried when exercising and squatting. In fact, if done the right way, squatting during pregnancy can actually bring positive effects for the health of pregnant women.
Squat or squat movements are an effective type of exercise to strengthen the lower body. This benefit can also be obtained by pregnant women who routinely perform this movement.
Benefits of Squatting for Pregnant Women
Well, so that pregnant women do not hesitate, the following explanation of the benefits of squatting is done in the right way:
- Helps open the ducts and birth canal on the pelvis so as to facilitate the delivery process later.
- Reducing the risk of episiotomy during labor.
- Reducing the risk of using assistive devices, such as vacuum during childbirth.
- Make pelvic muscles more relaxed.
- Help strengthen legs.
Squatting movements that are safe for pregnant women
After learning the various benefits of squatting, pregnant women are advised to know how to do safe squatting. Some squatting movements that are relatively safe are performed by pregnant women, including:
1. Squat by sticking to the wall
This squat movement is suitable for third trimester pregnant women. You do this by leaning head and body to the wall. After that, lower your body into a squatting position and hold for about 30 seconds.
2. Sumo or sumo squat movements
Variations in squatting this one is useful for strengthening the abdominal muscles and legs of pregnant women. The trick, stand with legs open wide, wider than the shoulders. After that, slowly the pregnant woman can lower her body until it is in a squatting position. Then move back to the starting position, repeat this movement 3-15 times.
3. Squat in a rather deep position
During pregnancy, the pelvic floor muscles are relatively weak because they support the uterus, bladder and other organs. Weakening of the pelvic floor muscles can trigger urinary incontinence or difficulty holding urination after childbirth.
To prevent this, pregnant women can squat in a rather deep position. You do this by standing facing the wall with your feet in a squatting position like "sumo" with the distance of both legs set quite wide. After that, spread both hands forward or hold on to the wall to maintain body balance.
After that, slowly move your body to reach a squatting position, hold for 10 seconds, then stand up again. Repeat this movement five times.
4. Squat using a chair
Squatting movements using a chair are recommended for pregnant women who are less comfortable with the usual squatting movements. Squatting using a chair can be done in the following way. Provide a chair that will be used as a tool, then pregnant women stand with a distance of approximately 30 cm from the chair. After that, do the movement like going to sit, do not lean yes pregnant women. Hold this position for approximately 1-2 seconds. Then, stand back while holding the muscles in the hips.
Repeat this movement approximately 10-15 times. This movement is suitable for first trimester pregnant women.
In addition, the squatting position can also be done when pregnant women urinate or defecate using a squat toilet. Squatting exercises and movements performed by pregnant women in the right way can provide benefits.
pregnant women can do a few examples of the above movements. If in doubt or have problems during pregnancy, consult with your obstetrician, so that advice is given to the types of exercise and movements that are appropriate to the condition of pregnant women.
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