Exercise is an important part of pregnancy! Just as you want to eat healthy nourishing foods to support your growing baby, you want to get in exercise to support your changing body and prepare for upcoming labor.
The pole squat is a great exercise that can be performed during any trimester of your pregnancy. However, as you do approach the third trimester you may not be able to go as deep into your squat.
Here is how to perform the pole squat:
Stand in front of a pole or beam and grasp hands around it.
Stand with your feet slightly wider than your hips and toes slightly angled out.
Use the pole to keep your balance and increase range of motion when lowering into a squat.
With your body weight in your heels, begin to bend your knees and you’re your hips down toward the floor.
Make sure that your knees stay behind and inline with your middle toe as you descend.
Start with dropping your hips down to parallel with your knees. If you have been squatting previously, you may choose to go lower than parallel.
At the bottom of your squat, hold for 5 to 10 seconds.
When it is time to stand up, push your weight into your heels as you begin to straighten your legs. At this time you can use the pole or beam to help you up.
Do 2 sets of 12 to 15 repetitions.
Watch this video to see how to perform the pole squat:
Squatting is important for proper pelvis alignment, strengthening the pelvic floor and preparing for different birthing positions.