Strengthening Stability:The Benefits of SquatsDuring Pregnancy

Performing squats during pregnancy offers several benefits for expectant mothers, helping them adapt to the physical changes, labor, and delivery

(Artal, 2003). During pregnancy, the hormone relaxin increases, causing the ligaments and joints to become more relaxed and less stable. This, combined with a shift in the center of gravity, can lead to lower back, hip, and pelvic pain, as well as posture issues.Squats help strengthen the gluteal muscles, which play a key role in stabilizing and mobilizing the hips and pelvis. As a result, squats can help relieve pain, enhance stability, and support proper movement patterns

(Evenson et al., 2013)https://blog.nasm.org/progressive-exercises-

10-Minute Squat Challenge for Expecting Moms

Squats are a safe and effective exercise for all three trimesters, helping to strengthen your glutes, legs, and pelvic floor while supporting stability and relieving lower back pain. Here's a simple, low-impact 10-minute squat routine

you can try at any stage of pregnancy:

Warm-up (2 minutes):

• March in place or take slow steps side-to-side to get your body moving and your blood flowing.

Squat Routine (8 minutes):

1. Bodyweight Squats(3 sets of 10 reps):

• Stand with your feet shoulder-width apart.

• Slowly lower your hips back and down as if sitting in a chair, keeping your knees behind your toes.

• Engage your glutes and exhale as you rise back up to standing.

2.Wall Squats (3 sets of 10 reps):

• Stand with your back against a wall and slide down into a squat position.

• Hold for a few seconds before returning to standing.

• Keep your core engaged to protect your lower back.

3.Sumo Squats (3 sets of 10 reps):

• Widen your stance, pointing your toes slightly outward.

• Lower into a squat, keeping your knees in line with your toes.

• Squeeze your glutes and inner thighs as you rise back up.

Cool down (1-2 minutes):

• Stretch your hips and legs gently or do some deep breathing to relax.

This quick routine will help you stay strong, stable, and ready for the demands of pregnancy and labor. Always listen to your body and modify as needed!