*Always check with your doctor to make sure it is ok for you to exercise. Being active during pregnancy is very important but may not be best for some women who may have a high risk pregnancy or other health concerns.
During pregnancy our bodies go through so many changes! Posture changes, weight gain, aching boobs, you name it, its happening! With all this going on, not to mention planning for baby, taking care of yourself often gets overlooked. Exercise during pregnancy is so important and doesn’t have to be difficult! Some of the muscles you really want to focus on are the quadriceps (thighs) and your pelvic floor. These exercises help open the hips, in late pregnancy they can help bring your baby down, and by strengthening the pelvic floor, you are preparing it for labor and delivery. Even if you’re having a c-section (I went through 30 hours of labor and then a c-section!) the pelvic floor is still important to take care of.
The squat. This exercise has amazing benefits! During a squat, you’re strengthening your quadriceps, but did you also know it is strengthening your pelvic floor? Thats right!! Kegals aren’t the only thing that strengthen the pelvic floor! The squat also allows you to open your hips more which will be very helpful during labor and delivery.
Wall sits are great during pregnancy! This exercise also targets the quadriceps and pelvic floor. Not only will this exercise help during labor and delivery, but it also helps with posture! During pregnancy posture usually starts to go downhill. Shoulders may start to roll forward and your lumbar spine may begin to overextend more than usual, known as lordosis. This exercise will help!
Okay so basically every single one of these exercises targets your quadriceps and pelvic floor, thats why they are so important! The lunge is another great one. I love lunges. There are so many different variations and all are so beneficial!
Strengthening the quadriceps and pelvic floor are crucial for labor and delivery. These exercises have also been shown to decrease recovery time after birth if done consistently! Fun fact: I was doing squats the night my water broke 😀
You might also be interested in 15 Minute Pregnancy Workout, Safely Strengthen Your Abdominals During Pregnancy