You can gain greater strength much faster if you continue to keep in mind how you’re squatting or bending in just your everyday happenings. Many of you may have never even done squats for now and have had to learn how to do them to be strong for your pregnancy and delivery.
If you’re just getting started, visit this post here first to understand the reasons why you need to be strong at squats during pregnancy and how to do them properly. But then you can take it to the next level and simply increase your squat strength with simple habits as you go about your day. I’ll be that you didn’t realize there were opportunities for greater strength improvement as you normally live your life.
With my third belly bump starting to come along, I’m starting to feel the greater tug and pull of my muscles and pelvis as I repeatedly (and stupidly) bend over. You mommas with big bellies know exactly what I mean. As your pregnancy progresses, so does the strain. Thus the reason why we’re exercising in the first place to keep all those muscles strong to eliminate that stress causing pain. (Read about more extreme pelvic pain that may mean another problem.
Increase Squat Strength This Way
But I’ve gathered a listing here of many ways you can replace your bending with squatting. Because you DON’T want to be bending! I have to remind myself of it more and more as well until it becomes natural muscle memory again.
Bending hurts! It strains your back terribly when you’ve got an additional 20+ pounds around your middle. Squatting keeps your back strait and your weight is supported by the strongest muscles in your body, your quads.
Many of us don’t have the time to work with a trainer or even visit a gym in the first place in order to focus on our squats. Plus doing a lot at one time can be just more exhausting than what us tired pregnant women can handle.
I encourage to keep a regular workout routine. But also do things as you move throughout your day to increase that ability too.
Anyway, on to the list of things I’ve found are ways to up your squatting frequency:
- When you are talking to your children, get down to their eye level
- When you pick up or set down ANYTHING lower than your waist
- As your children reach up to you, come down to them
- While you’re loading and unloading the dishwasher
- While you’re doing the laundry and moving clothes in and out of machines
- As you pick up things off the floor and tidy the house
- When you’re sweeping, mopping or vacuuming
- If you’re doing yard work, squat fully with your bum almost resting on the ground while you weed your garden or plant flowers
- As you grocery shop and have to look down at lower shelving
- When you’re placing or removing items from the lower rack of your grocery cart
- When you put on or take off your shoes
- While you fold laundry on the floor
- Use a squatty potty stool when you’re on the toilet
- As you give your children baths in the tub
- In your kitchen as you get into cupboards and drawers under the counter
- As you reach into your fridge or freezer, getting things off lower shelves
- When you’re playing on the floor with your kids or at their little desks and tables
- Picking up or putting down your baby from their cradle or bassinet (I know it’s almost impossible to do with cribs)
- Anytime you’re looking underneath something
- When you’re eating at your dining table for a short time
- As you work at your desk or computer
- When you are emptying garbage cans and replacing the bags
- When you’re watching TV
- As you pick up car seats or other children
- When you get a drink at a drinking fountain
- While you hand sew or crochet/knit
- While roasting food on a stick over a campfire
- Especially as you lift heavier objects that require both arms
- When you pet and play with your dogs or cats
- While you read for short periods of time
- When you are waiting anywhere, like at a doctor’s appointment
- As you check your phone in quick little moments
- Doing any activity that can be done on the floor, ground or a coffee table
- As you wash your hands at the sink
- While you put on your makeup in front of a full length mirror
At least, these are times I’ve found when I noticed I’ve been bending and really didn’t need to be. So I straiten up, correct myself and do it squatting as best I can.
Now you don’t have to do squats in the perfectly exercised form EVERY single time. I often balance out onto the balls of my feet once my quads start to get tired. There’s nothing wrong with that.
Or if your holding the squatting position for a long time like when you’re watching TV or something, you can support yourself against the edge of the couch or against a wall. Nothing wrong with that either.
You’re not out to over fatigue your muscles. You’re simply trying to develop your muscles and body form in a way that trains yourself to automatically do things to better your build overall.
Did you miss the link for your squatty potty stool?
So I just came up with another one today: as you shave your legs. Eh? Just prop your foot up a bit and then squat on your opposite leg so you’re not reaching so far in the shower. Genius! Saved my back today.
Can you think of another time or place where you can work in more squatting? You’re legs, butt, and back will thank you for it.