Pregnancy is an unforgettable time of life, but it definitely comes with its own challenges, especially when it comes to exercise. While activities like horseback riding, other such sports, soccer, badminton are out of the question, lower-intensity exercises are still permitted. Squat serves a happy medium, and support keeps the toned without overwork the body. You could try different squats throughout the pregnancy, as long as you are taking the good precautions.

Stand up straight with the feet separating hip-width apart. Explore an open space where you could squat comfortably and move around. Keep the feet in line with the hips, which support keeps you balancing throughout the squat.

Lower yourself as though you are sitting in the chair. Pulling the hips back as you begin squatting, as though you are preparing to sit down in the chair. Continue lower the hips until they are parallel with the floor below.

Return to the original position instantly to complete 1 rep. You do not require to hold this position for pretty long. Just wait until the hips are parallel to the floor, and then begin to lift yourself back up. Go back to the original standing position, so you could do the similar squat all over again.

Repeating the squat as numerous times as you feel comfy. There is not a set number of reps for this exercise, so aim on what feels comfortable for the body. Depending on the pregnancy and fitness level, you might feel comfy doing more. If you ever feel weak, dizzy, and tired, hit the brakes on the squat routine instead.

Try a sumo squat if you’re in the second trimester. Sumo squats are pretty similar to bodyweight squats, but require you to stand with the legs very far apart and the toes pointed out. Lowering yourself until the knees are almost at the 90-degree angle, then lifting yourself backing up to a completed 1 rep to standing position.

Holding a fitness ball against the wall in line with the belly button. Grabbing a stability ball or huge exercise, which would support taking the pressure off the knees as you exercise. Standing facie the wall, with the exercise ball placed along the belly button. Once the ball is lining up, flip around so the back touches the ball, and you are no longer facing the wall.

Standing against the ball with the legs angled in front of you. Stepping out with the legs, so they both form a 45-degree angle away from the back. The ball is designed to make the squat easy on the knees, so you roll into the squatting position.

Squat down while supporting the back with a ball. Lowering yourself into the squatting position, utilizing the ball to guide you as you go. Focus to keep the hips at the 90-degree angle, so you could stay balanced.

Holding the squat for a couple of seconds. You don’t want to hold the squat for pretty long—just whatever is comfortable or a few seconds for you. Do the best to keep the hips at a fixed right angle while you hold yourself in place.

Rolling the back back up to resetting the squat. Returning to the original position, lean on the ball for help as you go down. Continue rolling up until you’re standing in the original position with the back your legs extended and straight forward. This counts as 1 rep of a squat.

• There’s no set number of reps you have to do—focus on what’s comfortable for you and your body, and continue accordingly.

Standing up straight with the toes pointed out. Explore a place where you squat comfortably without feeling confined. Begin in the standing position, with the toes pointing outwards at about 45-degree angles. This makes it easy to keep the pelvis opened as you squat.

• For maximum comfort, you might prefer to do this exercising on the yoga mat.

Press the palms together with the elbows face out. Keep the hands busy by pressing on the palms together in front of the chest. You could also hold the hands on knees top, if that’s an easy way.

Maintaining the squat for about a few seconds. Counted to 10 in the head as you squat, breathe in and out as you go. Paying attention to the body while you hold the squat—if you ever felt uncomfortable or weak at some time, pause in the exercise and talk to the medical professional.

Returning to the original position and repeating the squat. Aim to lift yourself up from the knees, use the arms for support as you stand up straight, which counts as 1 rep. Try doing 6 total reps of deepened squats—if you don’t feel strained, you are welcomed to do more reps.