Diagram of pregnant women practicing squatting

Pregnancy is a very difficult thing for expectant mothers. Exercise and diet are restricted. For the health of the baby and the absorption of nutrients in the stomach, expectant mothers need to eat things with high nutrition. When they reach the late pregnancy, the abdomen becomes bigger and it becomes more and more inconvenient to move. Therefore, expectant mothers also try to avoid intense exercise. But in fact, moderate exercise is beneficial to the delivery of expectant mothers, such as the squatting posture in yoga, but how many times is it appropriate to do this posture each time?

How many times should you squat during late pregnancy?

Squats may not seem elegant, but they're a time-honored exercise used to prepare pregnant women for childbirth. Squats strengthen the inner thigh muscles and help open the pelvis.

1. Stand behind a desk or chair, with your feet shoulder-width apart, heels facing outward, and your hands on the backrest;

2. Tuck in your abdomen, lift your head and chest, relax your shoulders, and then move your tailbone toward the floor, as if you were sitting on a chair, find a balance point, and try to shift your center of gravity toward your heels;

3. Take a deep breath, then stand up slowly, and repeat up and down ten times.

What are the common problems with posture in late pregnancy?

1. How to lie on your back and lower your head during late pregnancy

After six months, the weight of the baby will put great pressure on the mother's spine and cause back pain in pregnant women. Therefore, try to avoid postures that require you to lean back and lower your head to avoid putting too much stress on the spine. If a pregnant woman needs to pick up something from the ground, her abdomen will prevent her back from bending, so when she lies on her back, she should not only move forward slowly and gently, but also bend her knees first and distribute the weight of her body to her knees.

2. How to stand up in late pregnancy

Pregnant women usually feel more comfortable sleeping on their side so that the weight of the body can be distributed more evenly. It is best to put a small pillow between the knees. If you feel numbness in your body or pain in your kidneys, you can put a small pillow on your side to prevent your back from bending. If it is relatively easy for pregnant women to stand up in the first two or three months of pregnancy, then in the later stages of pregnancy, they must stand up slowly and methodically to avoid excessive tension in the abdominal muscles. Before standing up, a pregnant woman lying on her back should lie on her side, stretch her shoulders forward, bend her knees, then use her wrists to support her body, sit cross-legged, move her feet away from the front of the bed and sit up.

3. How to stay standing in late pregnancy

If a pregnant woman's work requires standing for a long time, it will affect the blood circulation in the feet, causing edema and varicose veins. Pregnant women who are about to become mothers must give themselves a break regularly, sit on a chair, and put their feet on a stool, which is beneficial to blood circulation and relax the back. If there is no standard sitting position, then choose a position that makes the body most comfortable to stand up and exercise the corresponding muscle groups. Pregnant women often want to straighten their waist and abdomen, which can cause excruciating pain. Therefore, pregnant women who need to stand for a long time can try to shift their focus from the toes to the heels, and from one leg to the other, to promote blood circulation.

Expectant mothers should do moderate exercise during pregnancy. They should not slack off just because their belly is getting bigger and they are having difficulty moving. Moderate exercise can help expectant mothers give birth, and is also of great benefit to the healthy growth of the baby in the belly. It is also of great help to postpartum recovery. Therefore, expectant mothers need to walk moderately during pregnancy, and should not eat too much just because the food is high in nutrients.