During pregnancy, women should take proper care of their diet and daily physical activity. Both these factors play a major role in having a healthy pregnancy. Building and maintaining good lower body strength is also essential for numerous reasons during pregnancy. It can help in supporting your pelvis and spine in each and every day to day task as your body weight increases during pregnancy. Climbing the stairs, walking, or performing simple activities require you to be fit and healthy. The mother to be has to stay fit during your pregnancy as it is beneficial for both you and your baby. Pregnant women can indulge into regular aerobic and mild weight training exercise to improve the journey and results of your pregnancy in many ways. Exercise can also lower the risk of developing gestational diabetes. Pregnant women can practice workouts at home that are focused on buttocks, thighs and ankles. Keep reading to know about some lower body exercises for pregnant women.
Lower body exercises for pregnant women
Exercising regularly during pregnancy can provide several benefits including better sleep, high energy levels, weight control and less risk of other complications. The glute muscles should be the primary aim during your pregnancy. Here are 5 lower body exercises for pregnant women:
1. Side leg raise
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Side leg raises help in building strong muscles at the sides of your buttocks and thighs. Good strength in legs help in supporting your increased weight and your growing stomach. It will also help during delivery when it is time to push the baby out. You can use light ankle weights, but do not forget to ask your doctor first.
How to do:
- You can do this in both standing and sleeping position
- Lie down on your right side
- Raise your left leg 6 to 12 inches out to the side and bring it back after 3 seconds
- Repeat the same using opposite side and leg
- Do 3 sets alternatively of atleast 10-12 reps
2. Reverse lunges
Reverse lunges is a lunging variation good for pregnant women as it can improve glute, balance and single leg stability. Do not use any dumbbells or weights, if not allowed by your doctor. It is better to do lunges freehand.
How to do:
- For reverse lunges, take a small step backwards with your right leg
- Then, bend over both the knees slowly controlling your movement
- Lunge down with the back knee reaching towards the floor
- Hold for 2 seconds and return to standing using your front leg glute
- Do this atleast 8-12 times with each leg
3. Hip extension
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Hip extension can also prove to be a beneficial workout for pregnant women. It prepares your hip area for the delivery time. You can use ankle weights for this exercise if the doctor allows. Hip extension is one of the best lower body exercises that you can do during pregnancy.
How to do:
- Use a chair to take support while doing hip extensions
- Bend a little forward from the hips while holding the chair for balance
- Then, lift your left leg straight backwards in 3 seconds and hold it for a second
- Bring the left leg back to starting position and do it with the other leg
- Repeat this atleast 8-12 times using each leg
4. Surrenders
Surrenders are extremely beneficial, especially during pregnancy. They help in managing the increasing body weight and growing belly in pregnant women. It can also be practiced as a post natal workout.
How to do:
- Start with knees on the floor on a folded mat
- Then, try standing using your left foot on the ground in front of you
- Do the same with the opposite foot and come back in the standing position
- Keep repeating alternatively with both the legs
- Do it slowly and focus on keeping your balance
5. Goblet squat
In order to enhance your mobility and lower body strength, you can goblet squats at home. Use a dumbbell only if the doctor says its safe. Goblet squat is a squat variation that can help in improving balance and thigh strength as well.
How to do:
- It is advised to use a bench while doing this exercise during pregnancy as it can be unsafe due to the extra body weight
- Do a normal squat, bend the body and go down until the bench's height
- Touch it with your hips and come back up in the standing position
- Repeat this for atleast 8-12 reps