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Expert Q&A

	By Catherine Cram, M.S. Postpartum Fitness Expert Exercise Physiologist

Are exercises such as jumping jacks and squats OK during pregnancy?

If a woman has been exercising before pregnancy, with the exception of high-risk pregnancies and/or instructions from a doctor not to, continuing to exercise during pregnancy is extremely beneficial. Moderate exercise will help increase stamina and strength for the labor and delivery process, as well as the postnatal recovery stage. Squats are a wonderful form of muscular strengthening and conditioning and preparation for the actual birth. Some women actually give birth in the squat position! Jumping jacks are a definite no-no. It is not a good idea to jump up into the air and land in a straddle position for a woman's bones, joints and especially her pelvis, uterus and growing fetus! Jumping jacks should be avoided at all times as they cause injuries and undo stress on numerous internal and external body parts in women, and there are so many alternative exercises that women can do instead. The best exercise regime for a pregnant woman is a moderate cross training program including walking, muscular strengthening and conditioning, low impact cardio vascular exercise including aerobic classes, swimming and stretching/yoga.

Expecting women must pay special attention while stretching as joint laxity allows muscles to stretch further then before pregnancy, try not to over-stretch. And of course the entire concept of proper breathing and the breath while exercising will help enhance the breathing techniques utilized in the entire labor and delivery process.

How to Execute a Proper Squat:
Stand with legs just slightly wider than hip-width apart. Feet should be parallel to each other, toes turned out just a few inches. Lift chin slightly, open up and lift chest and lengthen your spine as you stick your tail bone out towards the back wall and slowly bend your legs keeping the weight in your heels and stop when your knees are right at a 90 degree angle. As you lower yourself into your squat you should exhale. The perfect description for the perfect squat is to lower yourself as if going to sit down in a chair and as soon as you sit down you get back up again! As you stand up again inhale and press your heels into the floor. The breathing may be reversed if desired, depending on leg strength. And most importantly, keep the navel and the abdominal muscles surrounding it very contracted. So we're contracting even before the actual contractions begin!"

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