About Wall Sits During Pregnancy Exercise Video
Oh Baby! Fitness Senior Instructor Kathleen Donahoe leads us through a proper wall sit for pregnant women. Wall sits are a great exercise for building lower back and glute strength during pregnancy. It’s also a great way to prepare for labor.
Today we’re going to be talking about one of the very best strength training exercises you can do when you’re pregnant and that is the wall sit. It’s just like you did in PE class in high school, but it’s one of the best things you can do to prepare for labor. Any position that you’re in when you’re having a baby you can be on your knees, on your side or on your back. You’re gonna use the exact same muscles in that position to push the baby out that you use in a wall sit.
So as you’re holding that wall sit as it hurts and you’re getting nice and strong, just imagine you’re making labor easier for later. I’ll show you how it works here.
Maggie’s gonna sit down. Just want to find any wall. You’ll sit down, you want to sit just like you’re sitting in a chair. In this position what you want to make sure is that you’ve got 90 degrees in the hips, 90 degrees in the knees. More than likely you’re going to be too high up. So you want to drop down nice and low. And then other thing you really want to pay a fair amount of attention to is that you’re pressing your back into the wall the entire time. So her abdominals are engaged. She’s got a nice long lower back. She feels her whole back on the wall the entire time. In terms of duration you can start by holding this just for one minute and then move on to try for a minute and a half and work up to two minutes sets. So Maggie would just sit hold just like this make sure you’re breathing the whole time into your nose out through your mouth, pressing your back into the wall. Again, one of the best exercises you can do to prepare for a nice fast, probably not pain free, but easier delivery.
If you have any questions about pregnancy and exercise you can find us at ohbabyfitness.com.
