Exercises for Pregnancy: Squatting

Part 2 of Pregnancy Fitness Learning Series

While squatting might be considered more of a posture, than an exercise, most women in today's culture are so unused to the squatting position it helps to practice this, especially during pregnancy. So, while this isn't exactly an aerobic workout, adding squat-sits to your daily routine will have great benefits for you.

How do I Squat? Squatting is a way to sit that is very natural and healthy for humans. Children do it instinctively and it is much healthier to squat to reach something than it is to bend over. Stand with your feet about a foot and a half apart, approximately shoulder width. Your heels should be flat on the floor and slightly turned out as you lean slightly forward, bending your knees all the way as your lower yourself to the ground. Look at the picture and notice her hips are released and fully bent.

Why Should I Practice Squatting? Squatting is the most efficient position there is for birthing a baby. In fact, studies show that squatting increases the pelvic outlet 20-30%! (Russell, J.G.B. J. Obstet. Gynaec. Brit. Cwlth. 76:817-20) There have been some studies suggesting that America's unusually high rate of Cesarean sections for "lack of progress" or "baby too big" have actually been caused because the mother was lying flat on her back rather than in an upright position such as squatting. (Gardosi j., Hutson N., and B-Lynch C. Lancet 2:8654:74-77) As more care providers and mothers learn of this research squatting positions during labor will become more common again. That is why it is important to become familiar with the position during pregnancy. It can feel odd and unusual to a woman who hasn't assumed a squatting position since she was toddler. Yet any time we pick anything up off the floor or a low shelf or cupboard we should be using a squat rather than simply bending over at the waist (a move which can hurt our backs aggravating low back or hip pain).