Some pregnant women may be worried when exercising and doing squats. In fact, if done in the right way, squatting movements during pregnancy can actually have a positive effect on the health of pregnant women.
Squat movement or squats is one type of exercise movement that is effective for strengthening the lower body. This benefit can also be obtained by pregnant women who routinely perform this movement.
Benefits of Squatting for Pregnant Women
So, so that pregnant women don't hesitate, here's an explanation of the benefits of squatting movements that are done the right way:
- Helps open the birth canal and the pelvic canal so as to facilitate the delivery process later.
- Reducing the risk of an episiotomy, during labour.
- Reducing the risk of using assistive devices, such as a vacuum during delivery.
- Make the pelvic muscles more relaxed.
- Helps strengthen legs.
Safe Squatting Movements for Pregnant Women
After knowing the various benefits of squatting, pregnant women are advised to find out how to do safe squats. Some squat movements that are relatively safe for pregnant women to do, include:
1. Squat against the wall
This one squat movement is suitable for pregnant women in the third trimester. You do this by leaning your head and body against the wall. After that, lower your body into a squat position and hold for about 30 seconds.
2. The sumo move or sumo squats
This variation of the squatting movement is useful for strengthening the abdominal and leg muscles of pregnant women. The trick is to stand with your feet wide apart, wider than your shoulders. After that, the pregnant woman can slowly lower her body until she is in a squatting position. Then do the movement back to the starting position, repeat this movement 3-15 times.
3. Squat with a slightly deep position
During pregnancy, the pelvic muscles are relatively weak because they support the uterus, bladder, and other organs. Weakening of the pelvic muscles can trigger urinary incontinence or difficulty holding urine after giving birth.
To prevent this, pregnant women can do squats in a slightly deep position. The trick is to stand facing a wall with your feet in a squatting position like a "sumo" with the distance between your feet set wide enough. After that, stretch your arms in front of you or hold on to a wall to keep your body balanced.
After that, slowly move your body to reach a squat position, hold for 10 seconds, then stand back up. Repeat this movement five times.
4. Squat using a chair
The squat movement using a chair is recommended for pregnant women who are less comfortable with the usual squatting motion. Squat using a chair can be done in the following way. Provide a chair that will be used as a tool, then pregnant women stand at a distance of approximately 30 cm from the chair. After that, do the movement as if you are going to sit down, don't lean back, pregnant woman. Hold this position for approximately 1-2 seconds. Then, stand back up holding the muscles in your hips.
Repeat this movement approximately 10-15 times. This movement is suitable for pregnant women in the first trimester.
In addition, pregnant women can also do the squatting position when urinating or defecating using a squat toilet. Sports and squatting movements that pregnant women do in the right way can provide benefits.
Pregnant women can do some of the examples of the above movements. If in doubt or have problems during pregnancy, consult a gynecologist, to be given advice on the type of exercise and movement that suits the pregnant woman's condition.
