Your Best Lower Body is Just 150 Squats Away

Trailblazing midwife Ina May Gaskin once said, “Squat 300 times a day, you’re going to give birth quickly.” While her remark was most likely not meant to be taken literally (though we love the idea of a 300-squat workout and have one coming soon—keep an eye out for it), squatting is one of the most basic movements we do as humans and is a particularly beneficial position for moms-to-be. When done correctly, a deep squat can help strengthen the pelvic floor, as well as the glutes and the legs; many pregnant women around the world give birth in the position.

This workout involves eight different squat varieties done in manageable 15-repetition sets broken up by two-minute walk intervals. You’ll be done in no time—and be potentially stronger after the baby comes than before you got pregnant. Imagine that?

Tips: Remember to engage your core and your glutes when performing each type of squat. Try to avoid allowing your knees to track excessively beyond your toes.

Perform 15 reps of each squat. Walk for 2 minutes between each exercise.

Assisted squats (pictured above): Holding onto a sturdy support, stand with your feet slightly wider than hip-width apart and toes pointed forward. Push your hips back and squat as deeply as you can without your heels leaving the ground. Press back up. Repeat for a total of 15 reps.

Plié squats: Stand with your feet slightly wider than hip-width apart, toes turned out at a 45-degree angle. Keeping your hips under your shoulders and your back straight, bend your knees and lower your body until your thighs are parallel to the ground. Slowly return to the starting position. Repeat for a total of 15 reps.

Curtsy squats: Stand with your feet slightly wider than hip-width apart, toes pointed forward. Take a step back with your right leg and cross it behind your left leg, as if you are doing a curtsy. Squat straight down so your right knee nearly touches the ground. Return to a stand, keeping your right leg crossed behind your left. Repeat for 15 reps. Switch to the left leg and repeat for 15 reps.

Air squats: Stand with feet slightly wider than hip-width apart, toes pointed forward or slightly out and arms at your sides. Push your hips back and squat as deeply as you can without your heels leaving the ground. As you squat, raise your arms in front of you until they are parallel to the ground. Press back up to the starting position. Repeat for 15 reps.

Sumo squats: Stand with your feet wider than hip-width apart, toes turned out at a 45-degree angle. Shift your hips back and squat as deeply as you can without your heels leaving the ground. Keep your chest up. Press back up to the starting position. Repeat for a total of 15 reps.

Forward lunges: Stand with your feet hip-width apart and your hands on your hips. Step your right foot forward into a lunge. The thigh of your right leg should be nearly parallel to the ground and your back knee should nearly touch the ground. Step your right leg back into the starting position. Repeat for a total of 15 reps. Switch to the left leg and repeat for a total of 15 reps.

Prisoner squats: Stand with feet hip-width apart and toes pointed forward. Lace your fingers behind your head and pull your elbows back slightly. Keeping your chin lifted and chest up, push your hips back and squat down as far as you can without your heels leaving the ground. Press back up to the starting position. Repeat for a total of 15 reps.

Plié squats on toes: Stand with your feet slightly wider than hip width apart, toes turned out at a 45-degree angle. Keeping your hips under your shoulders and your back straight, bend your knees and lower your body till your thighs are parallel to the ground. At the bottom of the squat, lift your heels off the ground so you are on your toes. Lower back onto your heels and press back up to the starting position. Repeat for a total of 15 reps.

As always, check with your health care professional before starting a new workout.

Photo: Charlotte Jenks Lewis