Squats: The Perfect Prenatal Fitness Move For Every Trimester

Squat till you drop. Here's how to make the popular workout move perfect for your pregnancy—in all three trimesters.

1 Move, 3 Trimesters: Squats

    It's been said that if you only do one workout move, it should be a squat. While we never advocate sticking to one move exclusively, there's something to this advice: Squats work so many different body parts. And yes, one amazing side effect of doing your squats is that you'll likely have your best butt ever—but there's more to the move than just that.

    Pregnant women can definitely benefit from squatting...as long as they take appropriate precautions. Like with everything else, it's all about listening to your body, consulting your doctor and modifying the moves to suit your pregnant body.

    Fitness expert Jennifer Forrester has put together an incredible squat-centric sequence that's ideal for every stage of your pregnancy: The move will pump-up your heart rate, tone your body and strengthen your lower half. Best of all, it's an ideal option for pregnant women, especially if they follow Forrester's advice and make slight modifications with each new trimester.

    Forrester is no stranger to pregnancy-friendly workouts—if you like what you see here, you can find more in her prenatal workout plan app, which you can find here

    Forrester was kind enough to break down the steps to the perfect first trimester squat right here:

    1. Start by spreading your feet hip width apart.
    2. Reach your hips back as if you were sitting in a chair until your hips are almost paralell with the ground.
    3. Stand up returning to the start position and repeat. 

    Here's how she suggests squatting in your second trimester:

    1. Start by squatting down until hips are almost parallel with the ground.
    2. Hold at the bottom as you pulse a few inches up and down twice.
    3. Stand up to your toes and then return to squat position and repeat.

    This is how she suggests you squat in your third trimester:

    1. Stand with your head and back against a wall. 
    2. Lower your body into a squat position until your thighs are parallel to the floor.
    3. Hold for 30 seconds