Effective Ways Of Doing Squats To Induce Labor

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Among many other physical exercises effective during pregnancy, it is recommended to practice squats to induce labor. While natural birth often doesn’t require medical intervention, certain exercises like squatting may aid in labor and childbirth when performed correctly. 

As pregnancy progresses, the increasing weight of the growing baby bump shifts the body’s center of gravity, making it difficult for a pregnant woman to balance and carry out even simple, regular tasks. Therefore, it is essential to learn how to squat safely during pregnancy to stay safe while reaping the benefits. If you are unsure about the type and duration of squats during pregnancy or labor, seek medical advice to do them correctly. Always check with your doctor to confirm what’s safe for you.

Read on to learn how to do squats to help induce labor, their benefits, and important precautions to keep in mind.

Advantages Of Doing Squats To Induce Labor

Dr. Ariel Sernek, a physical therapist and pelvic health specialist from Woodridge, Illinois, says, “You can use squatting during labor to help maneuver the baby through the birth canal. Squatting with your heels down can help the baby drop into the birth canal at the pelvic inlet. Squatting with your heels up can open the pelvic outlet and improve space for the baby to be delivered.”

Here are some advantages of squatting:

1. The American Pregnancy Association recommends squatting during labor. According to them, squatting can open your pelvic outlet by 10 percent and aid in faster baby delivery.

2. Positions like squatting can facilitate childbirth by widening the pelvis, making it easier for the baby to move through the birth canal (3). Studies indicate that regular squatting can increase the pelvic outlet diameter by nearly 2 centimeters (4).

3. Squatting during the third trimester helps strengthen your leg and abdomen muscles. Strong legs and belly are a must when it comes to labor and the final push to give birth.

At the 40-week mark of her pregnancy, fitness enthusiast Andy Sharabi discusses how she uses certain exercises, including squats and brisk walks, to prepare her for childbirth. She says, “I really like doing squats or sumo squats as we get closer to game time cause it helps weights up the muscles that we’d be needing during birth (i).”

4. According to a study conducted by Gardosi And colleagues, squatting, the primitive style, can decrease your labor time by 11 minutes (1)! That’s a long time when you are in active labor.

5. Squatting during pregnancy eases constipation and pressure on the pelvic floor – a blessing during the last few weeks of your pregnancy.

Research finds

A study on 50 pregnant women found that those using squatting-type toilet seats had a lower risk of constipation and UTIs, a shorter second stage of labor, and a higher chance of vaginal delivery. However, further research is needed to confirm these findings in a larger population (9).

Sometimes labor might be viewed as a pathological process where women need to stay tied to the stirrups. But a number of studies show that free movement during labor can make the process of giving birth shorter and easier (2). With gravity at work, your baby has a better chance of coming out to meet you faster.

6. Squatting and other light exercises may also help you relax and boost your confidence by alleviating pain and reducing labor anxiety. They may also help you have a more positive birthing experience.

Quick fact

Expecting women should indulge in muscle-strengthening activities such as squats at least twice per week (10).

How To Squat To Induce Labor

Squatting is one of the easiest exercises or forms of physical activity you can try during pregnancy. Here’s a step by step guide to help you:

1. Stand with your feet shoulder length apart.

2. Now lower your whole body till your hip is just a few inches above the floor.

3. Take care of your balance during the final few weeks of the pregnancy. You can take the support of a birthing ball or a kettlebell or can also ask your husband to help!

4. Make sure your heels lie flat on the floor while squatting.

5. Now, rise back again to the original posture.

Repeat as many times as you feel comfortable. Just don’t push your body beyond its limit.

In her Powerful Pregnancy program, prenatal expert Jane Wake explains the benefits of squatting during labor and birth. She says, “The birthing squat position is not very low. The legs should be reasonably wide, with the knees slightly turned out. Lean forward slightly, and support yourself by holding onto something, such as the back of a bed, a bar, or a person to get into a squat position.

“To build enough strength in your legs and glutes to hold this position for quite some time, you need to train in a lower squat position. To do that, start by rocking with your heels pressing into the floor while lifting your toes off the ground. So, just rock side to side, and the reason for doing the rocking is it stops you from getting too tight in your hips. We don’t want tightness in the hips; we want the hips to be free, so the rocking movement is helping to free your hips (ii).”

Quick tip

You may turn your ribs to add gentle twists if you feel comfortable. It will give you more spine mobility and groin opening (11).

Variations Of Squats You Can Do During Pregnancy

Sumo squats and chair squats may be helpful during pregnancy. They are great exercises to induce labor naturally.

Sumo squats might work on the inner thigh and glute muscles, helping open the thighs. To do them, stand with your feet wide apart, toes pointing outward, and knees in line with toes. Lower yourself into a squat position. Do this for three sets of 10 to 15 repetitions.

For chair squats, position yourself about a foot away from a stable chair with your feet shoulder-width apart. Slowly sit back in the chair, lightly touching your bottom for one to two seconds. Then, use your glute muscles to stand back up. Perform the same number of repetitions as sumo squats.

Experts say

Pregnant women can benefit from low-intensity squats for flexibility and pelvic strength. However, high-intensity squats may strain the pelvic floor muscles and should be avoided unless the woman is a trained athlete and has consulted a medical professional (12).

Precautions To Take While Squatting During Pregnancy

Though squatting to induce labor is a harmless prenatal exercise in most cases, you must keep some points in mind.

If your baby is in breech position, squatting can prove to be harmful. This is because squatting will force it to descend into the birth canal without giving him or her the chance to move into proper position. So talk to your doctor to make sure your baby is head down before you try squatting during childbirth preparation.

Childbirth educator Mindy Cockeram recommends avoiding deep squats in the third trimester, particularly between 34-38 weeks, as this is the critical period for fetal positioning, and deep squatting may encourage an unfavorable posterior position. She recommends using this position during labor only if the contractions are stable or after a healthcare provider assesses fetal positioning (5).

It is also important to discuss other complications regarding fetal and maternal health with your doctor before you take squats to induce labor.

According to Dr. Laura Purdy, a US-based board-certified family medicine physician, “People with certain medical conditions, such as a short cervix, risk of preterm labor, blood pressure, problems, history of miscarriage, may avoid squats or any weight-bearing exercise without their doctor’s permission. However, if you have a normal healthy pregnancy, there’s no reason to avoid squats. That said, be careful because your ligaments will be much more relaxed during pregnancy. So, the risk of you getting injured is much higher.”

Infographic: Advantages Of Doing Squats To Induce Labor

Squats are a type of exercise that involves lowering your body from a standing position by bending your legs and hips. This movement has been shown to help in inducing and easing the process of labor. Explore the potential advantages of doing squats to induce labor and consult your OB-GYN to try the approach for your childbirth.

Illustration: Momjunction Design Team

Illustration: Effective Benefits Of Doing Squats To Induce Labor

Image: Dall·E/MomJunction Design Team

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Reviewer Expert Author Editor Fact Checker

Dr. Miguel Angel Razo OsorioMD

Dr. Miguel Razio Osorio began his career in 2004 and has 19 years of experience in various fields of gynecology. After two years of internship and social service, he decided to specialize in G&O. Since 2013, Dr. Razo has dedicated his training and practice to improving his patients' obstetric and gynecological health, getting his degree as a certified specialist in 2017.

Read full bio of Dr. Miguel Angel Razo Osorio

• 
  Dr. Ariel SernekPT, DPT Dr. Ariel Sernek is a pelvic health specialist with over five years experience. She graduated from Saint Xavier University and did her Doctorate of Physical Therapy from Midwestern University. Professionally, Ariel has completed a pelvic health certification through the American Physical Therapy Association and did extensive course work in obstetrics physical therapy.
  
  Dr. Ariel Sernek is a pelvic health specialist with over five years experience. She graduated from Saint Xavier University and did her Doctorate of Physical Therapy from Midwestern University. Professionally, Ariel has completed a pelvic health certification through the American Physical Therapy Association and did extensive course work in obstetrics physical therapy.
• 
  Dr. Laura PurdyMD, MBA Dr. Laura Purdy is a board-certified Family Medicine Physician with over a decade of experience. Previously a performing pianist, she later did her graduation in Psychology (Magna Cum Laude) from Ball State University and attended medical school at the Uniformed Services University of the Health Sciences. After graduating with a family medicine residency at Georgia’s Martin Army Hospital, she joined as a US Army physician.
  
  Dr. Laura Purdy is a board-certified Family Medicine Physician with over a decade of experience. Previously a performing pianist, she later did her graduation in Psychology (Magna Cum Laude) from Ball State University and attended medical school at the Uniformed Services University of the Health Sciences. After graduating with a family medicine residency at Georgia’s Martin Army Hospital, she joined as a US Army physician.

Rebecca MalachiBSc

Rebecca is a pregnancy writer and editor with a passion for delivering research-based and engaging content in areas of fertility, pregnancy, birth, and post-pregnancy. She did her graduation in Biotechnology and Genetics from Loyola Academy, Osmania University and obtained a certification in ‘Nutrition and Lifestyle in Pregnancy’ from Ludwig Maximilian University of Munich (LMU).

Read full bio of Rebecca Malachi

Swati PatwalM.Sc. (Food & Nutrition), MBA

Swati Patwal is a clinical nutritionist, a Certified Diabetes Educator (CDE) and a toddler mom with more than a decade of experience in diverse fields of nutrition. She started her career as a CSR project coordinator for a healthy eating and active lifestyle project catering to school children.

Read full bio of Swati Patwal

Aneesha AmonzMSc

Aneesha holds a Bachelor's degree in Biotechnology from USTM, Meghalaya and Master’s degree in Applied Microbiology from VIT, Vellore. With two years of experience, she has worked on different research projects in the field of Food Sciences.

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