Pregnant women are confused to determine the type of exercise that is suitable to do during pregnancy? Try practice squats, come on! Besides being easy to do, there are many benefits squats during pregnancy that can be obtained, especially in helping to launch the delivery process later.
Squat is a sport movement to train and tighten the muscles of the pelvis, buttocks, thighs, and calves. This exercise is safe for pregnant women to do, both in the first, second, and third trimesters.Squat It is also good to do while breastfeeding and includes the type of exercise that can be done with the baby.
This is Benefit Squat When Pregnant
Benefit squats during pregnancy not only makes the pregnant woman's body fitter, but can also relieve back pain. On the other hand, squats can help expedite the birth process. For more details, see the benefits squats for the following pregnant women:
1. Strengthens muscles and opens the pelvis
In order for labor to go smoothly, the muscles of the pelvis and birth canal of pregnant women must be strong. This is important so that the fetus is easier to descend into the birth canal and is born faster. Well, to help strengthen these muscles, pregnant women can do regular exercise, including: squats.
2. Reduces the chance of needing an episiotomy
Strong pelvic muscles and sufficient pelvic diameter can make it easier for the fetus to be delivered. This can reduce the risk of tearing in the birth canal, so the risk of pregnant women undergoing an episiotomy procedure can be reduced. Apart from squats, This risk can also be reduced by doing perineal massage.
3. Reducing the risk for assisted delivery forceps
A well-opened pelvis can facilitate the delivery process, thereby reducing the possibility of the procedure being performed forceps.
Although sometimes it's important to do, giving birth with help forceps can pose risks to pregnant women and babies, such as perineal or birth canal tears, injuries to the mother's urinary tract, head or face injuries to the baby, and fractures of the baby's skull.
One way to minimize the risk of labor is by forceps is routine squats while pregnant.
4. Reduce back pain
Back pain is a common complaint during pregnancy. This condition can certainly make pregnant women uncomfortable and hamper their daily activities.
To overcome this complaint, try routinely doing squats. This exercise can increase flexibility and muscle strength, as well as reduce pressure on the spine.
Way to do Squat When Pregnant
Here's how to do squats when pregnant are safe for pregnant women apply:
Squat in the first and second trimesters
In the first trimester, pregnant women can increase the load by holding dumbbells. However, do it slowly and carefully, yes. Way to do squats in the first and second trimesters are as follows:
- Stand straight with your feet shoulder-width apart.
- Extend both arms forward or place your hands on your hips, place them as comfortable as you are pregnant.
- Bend your knees and push your buttocks back as if you were going to sit down, until your thighs and buttocks are in line with your knees. Keep your back and shoulders straight and all feet on the floor.
- Hold this position briefly, then return to standing upright.
- Repeat this movement for 3 sessions with 10-15 times the movement in each session.
Squat in the third trimester
Because the size of the stomach is getting bigger, pregnant women may need the help of a chair or wall to do it squats. The method is as follows:
- If pregnant women use a chair, stand with your feet shoulder-width apart with your back to the chair. Make sure the chair used is strong and does not move easily. Place your hands on your hips and bend your knees until you sit in a chair. Then stand back up straight.
- If pregnant women use a wall, stand facing the wall and touch the surface with parallel hands. Bend your knees and push your buttocks back in a sitting position until your thighs and buttocks are in line with your knees. If you find it difficult, pregnant women can reduce the bend in the knee.
Pregnant women, that's the benefits and how to do it squats while pregnant. However, remember. Do not exercise for too long or push yourself because it can endanger the health of pregnant women and the fetus in the womb.
Pregnant women should consult a doctor first before doing squats, if pregnant women have placenta previa, cervical or cervical disorders, have experienced knee, hip, or back injuries, and have a high-risk pregnancy.
In addition to exercising regularly, make sure pregnant women always eat balanced nutritious foods, get enough rest, manage stress well, and avoid cigarette smoke and alcoholic beverages, so that pregnant women and their fetuses are healthy.
If pregnant women still have questions regarding benefits squats When pregnant or confused about choosing the right type of exercise to do during pregnancy, don't hesitate to consult a doctor, OK?
