When I started showing during pregnancy, I got a lot of comments at the gym to keep doing all those squats. I love squats and have always made them a part of my routine, but since working out while pregnant, they’ve become my ultimate go-to move. If I was in a group fitness class and didn’t feel comfortable with whatever move they were doing, I did squats. If I had a lull in my own workout and couldn’t figure out what to do next, squats. When I’m at home and not planning on making it out to the gym, I still do my squats.
Benefits of Squats During Pregnancy
I knew they were good for pregnancy but I didn’t really know why. So I did some research. Squats are one of the most effective moves to build lower body strength. During pregnancy they help you to maintain range of motion in the hips, glutes, core and pelvic floor. They can also help with posture. And even more amazing, they may help in the birthing process. Squatting during labor may help open up your pelvis to assist in the baby’s decent. If you’re doing squats throughout your pregnancy you will hopefully maintain a strong lower body that will assist you during delivery.
Are you sold on squats yet? The other amazing thing is they are really easy to do at any time of day, anywhere, with some or no equipment. Because they are low-impact, they can take the place of more intense moves as you progress through your pregnancy. So if you happen to find yourself in a group fitness class, unable to do whatever move the rest of the class is doing (let’s say a plank), do squats!
Incorporating Squats into your Daily Routine
I’m doing my best to maintain a strong workout routine through my pregnancy, though there are certainly days where my energy levels are low, my body pain levels are high, and it’s not going to be a gym day. If I’m feeling up to it though, I will toss in some squats at home.
My goal is to do somewhere between 200-300 squats a day, most days of the week. I put together this handy routine to help you easily achieve 100+ squats.
The workout includes 1 dumbbell, I use 8 pounds. You can of course do this with no weight at all, but I find the addition of the dumbbell keeps things interesting and moving along. You can also add a resistance mini band above the knees (as seen in the top picture in this post).
If you’re aiming for that 200-300 rep sweet spot, you’re going to want to run through this routine 2-3 rounds. You can do them all in a row, you can do them during commercial breaks while watching TV, or you can do one set when you wake up, one mid-afternoon and one before bedtime.
Prenatal Squat Workout
