Diary of a Fit mommy
Pregnancy

How to Speed Up Labor: Do Squats During Pregancy!

If you are pregnant and haven’t been doing your squats regularly, it is time to reconsider that! When you’re pregnant, your lower-body muscles have to work harder to help support your growing belly so it is important to keep your glutes, pelvic floor, and leg muscles stronger than ever.

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Did you know that squats just might be the best prenatal exercise that you can do?

Squats during pregnancy:

  • Strengthens and builds pelvic floor muscles.
  • Opens up your hips and stretches tight muscles needed for pushing baby out.
  • Prepares your body for labor and can reduce labor time.
  • Keeps your booty toned throughout those 40 weeks.

Tips to squatting during pregnancy:

  • Most squat variations are safe-especially in the beginning of pregnancy.
  • Towards the end, if your one of the few unlucky ones who suffer from SPD or Symphysis Pubic Dysfunction, try narrowing your squats and avoiding wide stanced squats.
  • As your belly grows, you may find that it gets in the way of your squats so try using a stabilizer or some type of support to hold onto as you go downward and make your way back up. If you are not having pelvic pains, a wider stanced squat could help get your belly out of the way!
  • Wall squats are wonderful for women who are further into pregnacny as the wall provides a stable support and is a constant correction for good posture.

Now, here is a fun little squat challenge that I have created for you mommies to do when nearing your due date. In reality, you should be doing squats throughout your entire pregnancy for a speedier labor & delivery, but this should help you be on your way! Not to mention, it will tone that booty for after birth!

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Operation Due Date: Prenatal Squat Challenge

Directions: Begin this challenge 14 days before your due date. You may do any squat variation that you like! I personally love Sumo Squats because they really open up your hips.

Day 1: 25 Squats

Day 2: 50 Squats

Day 3: 75 Squats

Day 4: 100 Squats

Day 5: 125 Squats

Day 6: 150 Squats

Day 7: 175 Squats

Day 8: 200 Squats

Day 9: 225 Squats

Day 10: 250 Squats

Day 11: 275 Squats

Day 12: 300 Squats

Day 13: 325 Squats

Day 14: 350 Squats

CONGRATS! You did it!!

Your trainer and friend,

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