Exercises for Pregnancy: Squatting

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).

According to The Birth Book by Dr. Sears squatting as a position for labor does the following: "speeds progress of labor, widens pelvic openings, relaxes perineal muscles so there is less tearing, relieves back pain, improves oxygen supply to baby, facilitates delivery of the placenta" all very positive things! The squat is one of the best positions to use during the second stage of labor when you are fully dilated and ready to push. So let's look at how to practice the squat.

What Should I Do? Practice squatting several times a day! You may feel sore in the thighs and upper legs for awhile because most western women are not used to assuming the squat position, however the more you squat, the more flexible and stronger your legs will become. It will probably be best if you do a supported squat with a partner, or near a bed or chair at first until you are sure you can keep your balance. By the end of my first pregnancy I was able to squat with ease and push myself back up again without any undue effort. Dr. Sears recommends squatting at least one minute at a time, four or five times a day until you are comfortable with the position. I often did my paperwork, or read a book in the squatting position and once I was used to squatting, found it very comfortable for relieving my chronic back pain.

To Squat: Remember to keep your heels flat on the floor while squatting to keep a stable and balanced base. Also, you want your knees to push out a little bit, at least as far as your feet. In fact, many women find it very comfortable to clasp their hands together, with elbows pressing on the inside of their knees while they squat.

To Stand: Unbend your knees with your bottom up first. You can press your hands against your thighs and push to help raise yourself the rest of the way up out of the squat.

This is Part 2 of the Exercises for Pregnancy Series. See Part 1 or view other childbirth education articles. More resources about Pregnancy Exercises are also available.